Eat more Orange if you want to Live Longer… and I don’t mean Cheese Puffs.
Have you ever noticed that people with poor diets, eat foods that are mostly beige in color? Breads, pasta, french fries… If you are trying to improve your diet, adding color is where it’s at. Orange pigment in foods, for one, provides a significant nutritional kick and should be incorporated daily into your meal plans. Some of the healthiest foods to be found are sweet potatoes, carrots, pumpkin and other squash, mango, papaya, apricots, cantaloupe and oranges/tangerines.
These foods are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain
healthy mucous membranes and healthy eyes. Scientists consistently report that carotenoid-rich foods can help reduce risk of cancer, heart disease and improve immune system function. Recent studies have also shown that people who have large quantities of the antioxidant alpha-carotene in their blood (found chiefly in pumpkins and carrots) have a 61% lower risk of disease-related death. And carotenoid consumption protects against the risk of macular degeneration and cataracts. Citrus fruits like oranges are not rich in carotenoids; however they are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.
Sweet potatoes are one of the best orange foods. They contain huge amounts of beta-carotene, manganese, copper, fiber, B-6, potassium, iron…. that’s a lot of nutritional power packed into a small potato case!
Adding more orange to your diet is easy. The produce department carries a variety of orange foods year round. Fruits like pumpkin are not just for Halloween. Like the sweet potato, pumpkin is one of the most nutritionally dense foods you can get and is inexpensive and convenient in its canned form. High in fiber and low in calories, pumpkin is simple to incorporate into recipes, like muffins, pancakes, and breads.
Incorporating orange fruits and vegetables everyday is not difficult to do and will improve your overall health while keeping illness and disease at bay.
EASY ORANGE ADD-INS:
ü Sliced orange peppers to a sandwich or wrap
ü Baby carrots to a salad
ü Apricots with mixed nuts for a healthy snack mix.
ü Fresh Orange, Peach, and/or Mango, Vanilla protein and almond/soy milk for a delicious “Orange Dream” Smoothie.
ü Thinly slice or dice sweet potatoes, lightly toss in olive oil, and roast in 375 oven for a simple side dish.
Cut up cantaloupe, mix with cottage cheese or yogurt for breakfast, or snack.
On your next trip to the grocery, be sure to fill you cart with plenty of color; and don’t neglect the ORANGE.
The more informed you are about what breaks down the immune system and what keeps it strong, the easier it will be to stimulate and strengthen it.
Your whole body will love you for it.
The Immune System is a barrier, your defense mechanism against infection, viruses, fungi and bacteria and all other harmful organisms that can enter our body. The breakdown of the immune system begins when toxins from the foods we eat, the environment we live in, and a poor diet causes our systems to weaken and not function properly. When the immune system starts to weaken, our bodies are subject to fatigue and illness and it is very hard to ward off infections.
There are many ways to enhance immune system dysfunction. It will probably not surprise you to learn that eating a well balanced diet tops the list to keeping the immune system functioning properly. Specifically, a diet high in fruits and vegetables has many of the phytonutrients critical to enhance immunity as well as many of the important vitamins and minerals.
Get some color on your plate!
Eat variety, and make sure when you are shopping, you get all kinds of fresh and exciting foods to cook with. A steady and balanced intake of essential vitamins and minerals helps to keep our immune systems working properly by providing us protection from infections and disease. Fish, poultry, lean meat, low-fat dairy products, cereals and legumes (peas, lentils, and beans) are all good sources of minerals. Foods such as cheese, eggs or liver, which supply vitamin A, and spinach, sweet potatoes or carrots, which are good sources of beta carotene, should also be eaten daily. Intact whole grains, not the flour products made from them are what really strengthen the digestive system. Fiber (as found in whole grains) helps cleanse the colon of toxins and helps prevent intestinal infections.
Additionally, generous amounts of high quality protein are important for maintaining rapid production of cells to support the immune system, preventing loss of lean muscle mass and boosting energy.
This is essential for regulating all of the body’s systems. It eases the job of the kidneys and liver to process and eliminate toxins from the blood. It helps keep mucous membranes moist enough to combat the viruses they encounter. And it is a little known tool for reducing sugar cravings. Try a big glass of water the next time you are craving sugar, then wait a few minutes and see if the need for the sugar is really still there. Non-caffeinated hot teas with lemons (herbal, green, white, and ginger) are also great immune boosters that facilitate the reduction of inflammation and swelling within the body
The vitamins known as the antioxidants are C and E. These particular vitamins stimulate immunity and protect the body against cancer by neutralizing the free radicals. It is no coincidence that just as the flu/cold season starts all the amazing citrus fruits come into season as they are packed with Vitamin C and will help keep your immune system in top shape. Also Vitamin A strengthens the immune cells. It plays an important role in supporting the cells of the skin, gastrointestinal tract and lungs – plus vitamin A promotes the formation of the protective mucous in your gastrointestinal tract.
Four Habits that weaken the immune system:
1) Overdosing on sugar – There is strong evidence that sugar has a negative effect on the function of the immune system. Eating or drinking 100 grams (8 tbsp.) of sugar, the equivalent of one 12-ounce can of soda, can reduce the ability of white blood cells to kill germs by forty percent. The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours. In contrast, the ingestion of complex carbohydrates, or starches, has no effect on the immune system
2) Excessive Alcohol – Excessive alcohol intake can harm the body’s immune system in two ways. First, it produces an overall nutritional deficiency, depriving the body of
valuable immune- boosting nutrients. Second, alcohol, like sugar, consumed in excess can reduce the ability of white cells to kill germs. One drink (the equivalent of 12 ounces of beer, 5 ounces of wine, or 1 ounces of hard liquor) does not appear to bother the immune system, but three or more drinks do.
3) Food Allergens – Many people are sensitive to certain foods, which can result in symptoms including intestinal distress, fatigue, and even weight gain. Common foods that create such problems are dairy, eggs, gluten (the protein in wheat), soy, corn, and food additives.
4) Too Much Fat –Obesity can lead to a depressed immune system. It affects the ability of white blood cells to multiply, produce antibodies and rush to the site of an infection. Consuming too much food at one setting also puts extra stress on the digestive system. Increased digestion takes a lot of the body’s metabolic energy, leaving very little energy for the immune system.
A healthy diet is the foundation of long term health maintenance and a strong immune system. An optimal diet will reduce the risk of disease and strengthen the body’s defenses and natural healing power. It will help you to reduce the other daily stresses to your system, and even positively affect your moods and sense of wellbeing.
When you begin to eliminate or reduce the most harmful foods, and at the same time, add more of the beneficial ones notice how this begins to affect your digestion, your energy level, even your moods. As you start to feel better, you will be more motivated to keep making changes. As you integrate more healthful foods into your diet, you will discover the natural tastes and sweetness in simple foods.
So, what will you try today?
Wandering through the local farmer’s market, my husband and I sampled some Mamey for the first time. With a surprising sweet, “meaty” flavor and texture, we took one home, anxious to try it in our daily protein smoothie! — so glad we did. One try and we are hooked!
What is mamey?
Also known as Mamey Sapote (or Sapote), this tropical berry fruit is native to Southern Mexico, Central America, the Caribbean and Southern Florida. The brown skin has a texture somewhere between sandpaper and the fuzz on a peach. The fruit’s flavor is uniquely creamy and sweet.
To tell when a mamey sapote is ripe, peel off a fleck of the skin to see if it is pink underneath. The flesh should appear salmon colored and give slightly, as with a ripe kiwi fruit. The fruit is eaten raw out of hand or made into milkshakes or smoothies, or added to fruit salads. The fruit’s flavor is described as a combination of pumpkin, sweet potato and maraschino cherries with the texture of an avocado. Markets often sell them while they’re still hard and underripe, so you need to set them on the counter for a few days until they yield when gently squeezed. Peel them and remove the seeds before serving.
Health info: Mamey is believed to be an antiseptic, and is also eaten to help calm an upset stomach and treat headaches. Some consider the fruit to be an aphrodisiac. It is also high in vitamins A & C, potassium and dietary fiber.
NUTRITION FACTS: Per 1 cup of raw mamey:
Total Fat 1g
Sat Fat 0.3 g
Cholesterol 0 g
Sodium 30 g
Total Carbs 24.9 g
Dietary Fiber 6 g
Protein 1 g
Calcium 21.9m g
Potassium 93.5 mg
Mamey Milkshake: INDESCRIBABLY DELICIOUS
THIS IS A MUST TRY IN YOUR NEXT SMOOTHIE!
Slice one mamey in half and scoop out the flesh with a spoon.
Add to blender, along with 2 scoops (Vi-shape or other protein), ½ cup almond milk (or milk of choice), ½ cup of orange juice, 4 ice cubes.
Mix well until shake is uniform and soft. Yield: one power packed smoothie.
Whether you’re healthy or sick, chances are you can benefit from a daily multivitamin.
Do you want to feel better, have more energy while at the same time taking measures to prevent or delay future health problems?
A good daily multivitamin/mineral supplement improves your overall bodily functioning and boosts both your physical and mental health and well-being. Surprising to me how few people I’ve asked take vitamins daily.
Consider these nutritional questions.
- Are you a teenager, pregnant, breastfeeding or elderly?
- Are you a picky eater that avoids certain foods or food groups on a regular basis?
- Do you skip one meal or more on a daily basis (coffee for breakfast doesn’t equal a meal!)?
- Do you generally eat the same foods most days?
- Do you have food allergies or intolerances that prevent you from eating certain foods (e.g. lactose intolerance)?
- Do you eat fish, including oily fish less than twice a week?
- Do you get less than15 minutes of sun exposure daily?
- Are you a vegetarian or vegan?
- Are you dieting or following a low calorie/low carbohydrate diet?
- Are you inconsistent with your exercise program or don’t exercise at all?
- Are you under a lot of stress at home or at work on a regular basis?
If you answered yes to more than 2 of the above questions; you need to take vitamins, EVERYDAY.
The United States Department of Agriculture recommends that most adults aim to consume 6-11 servings of grains (mostly whole grain), 2 or more servings of fruits, 3 or more servings or vegetables, 2 or more servings of low fat dairy, and 2-3 servings of protein (meats, poultry, fish, legumes, nuts): THIS IS DAILY.!!
No matter how health conscious we strive to be; it is quite difficult, even for the most disciplined dieter to consistently get all nutrients from all sources. There are 24 essential vitamins and minerals we should be getting every day. When we don’t get these key nutrients on a daily basis, we will not feel or perform as well as we would if these nutrients were consumed daily. This is where a good multi-vitamin/mineral fills the dietary void. Those who take daily multivitamins report a feeling of general well being. The individual vitamins and nutrients in a quality daily multivitamin dose delivers not just the specific benefits of each individual vitamin, but also the combined (synergistic) benefits of all of the ingredients working together.
So investing in proactive wellness by supplementing with a multivitamin (preferably with minerals) makes good sense. It is a sound investment in your health and wellbeing. A GOOD multivitamin is at the foundation of overall balanced nutrition. But with so many out there; be careful when selecting your supplement as quality is essential. Dissolvability has been a problem for some multivitamins. If a vitamin doesn’t dissolve properly, its nutrients won’t be absorbed by the body.
Shop around and read labels. Store brands are often cheapest but frequently in this case you get what you pay for. Many of the cheap forms of minerals in generic brands (zinc oxideand magnesium oxide) are often not absorbed by the body. Remember, if your body can’t absorb the nutrient, it is useless.
Look for vitamins that are free of yeast, sugars, preservatives, wheat products, artificial coloring and flavors.
ARE YOU READY TO FEEL THE WAY YOUR BODY WAS MEANT TO FEEL? ……. Please follow the link to discover what I have discovered
Again, a quality vitamin does not replace a healthy and balanced diet; it merely supplements it.
Every now and again a product line crosses my path that makes me take pause. And ALOT of products cross my path. Visalus and Body by Vi Challenge made me stop…look…. believe.
Weight loss and nutrition programs are plentiful, over rated and most often over priced. If you need help getting all of your nutrition needs met each and every day and are serious about achieving your health or weight loss goals at a price that is truly affordable… please read on. And after you read this brief overview, feel free to contact me with any questions here or at www.sharipronatural.bodybyvi.com/ .
THIS STUFF IS THAT GOOD! ViSalus Science delivers quality nutrition AND real results!
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No one else can offer the same comprehensive program that includes a simple nutritional program with recipes, menu plans, exercise videos and programs, and online community support. If you’d rather not get weighed in public, eat expensive foods, or watch endless exercise videos that aren’t targeted to your specific needs, then this is the program for you
ViSalus Sciences is committed to offering the highest quality health and wellness products, delivered with the assurance to uphold maximum safety and quality standards. We believe that science and research are the foundation on which we can satisfy our consumers’ needs for better nutrition. Our Scientific Advisory Board is dedicated to creating innovative, science-based nutraceuticals, backed by rigorous research to ensure you get the greatest nutritional health and wellness benefits for your everyday lifestyle.
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The Body by Vi™ Challenge is not another fad diet. The program is based on nutrition that helps you burn fat and keep lean muscle, boosts your metabolism and helps control hunger. The patented ingredients and formulas help you achieve your goals, on your terms with guaranteed results. Included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools.
The ViSalus Sciences Body by Vi Challenge is geared to help you reach your goals, no matter what they are. From simply losing a few pounds, to getting fit and toned, we have the tools, the products, and the community of supportive people to celebrate your success. The Body by Vi program is easy, fun, and guarantees results.
The program is based on nutrition that helps you burn fat and keep lean muscle, boosts your metabolism and helps control hunger. The patented ingredients and formulas help you achieve your goals, on your terms with guaranteed results. Included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools.
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Second only to bananas as America’s favorite tropical fruit, Pineapple’s flavor screams COME ON SUMMER!
Lucky for us, they are available nearly year round in most markets.
Pineapples are rich in Vitamin A and C which is no surprise to most of us. But what makes pineapples a nutritional powerhouse is that they contain an enzyme nutrient called Bromelain. Bromelain is a mixture of important enzymes that aid in the digestion of protein and milk. Pineapples are a great fruit to eat in between meals to improve digestion. You can also eat a few chunks of fresh pineapple first thing in the morning as a digestive aid. Enjoy pineapple on a low to empty stomach to maximize the bromelain induced effects.
The enzyme Bromelain not only helps the body’s digestive system but has recognized anti-inflammatory properties as well.
Pineapples may seem an unlikely source of healing powers, but Bromelin extract from its stem has been
clinically proven as an effective natural anti-inflammatory agent that reduces pain and swelling,
improves joint mobility and promotes tissue repair. –
What an added health benefit to those of us who lift weights regularly and are looking for nutritional ways to accelerate the recovery process!
Buy fresh, as often as possible, as canned pineapple tends not to have this valuable enzyme as the heat used in the canning process destroys the Bromelain.
Pineapple Nutrition Tidbits:
- – Vitamin C
- A serving of pineapple contains 78.9 mg of vitamin C—131% of the recommended daily allowance.
- – Calories
- Pineapple contains 82.5 calories per serving. Most of these calories come from sugars.
- – Fiber
- Pineapple is a good source of valuable dietary fiber, supplying 2.3 grams of fiber per serving.
- – Manganese
- Pineapple is a very good source of manganese – which among other benefits supports metabolism and in the development of strong bones and connective tissue. Manganese is a coenzyme that helps the body use thiamin, vitamin C and choline. It also helps to prevent your cells from injury caused by free-radicals.
- – Other Nutrients
- Pineapple is naturally very low in cholesterol and saturated fat. It is a good source of vitamin B6, thiamin and copper.
- – How to Select
- – Choose pineapples with dark green leaves, heavy for size. Avoid soft or dark spots and dry-looking leaves.
–Did you know that it takes 18 months (or more) to grow one pineapple!
FROM CHILLED TO GRILLED….
Pineapple is one versatile fruit.
From smoothies to salads; main course dishes to dessert — feel free to experiment with its fresh, sweet and tart exotic flavor. Pineapple chunks go from “chilled to grilled” with ease. The Bromelain in the pineapple actually serves as a tenderizer for meats and perfectly complements numerous main dishes – From pork, to fish… to my favorite Shrimp!
One of the simplest (and tastiest) uses for pineapple is to add them to kebobs and grill away! – Alternate pineapple chunks with your choice of protein (shrimp, pork, chicken) and veggies (peppers, onions, tomatoes, zucchini, etc..)
One of my favorites: Shrimp and Pineapple quesadillas.
The sweet of the pineapple and the spice of salsa, garlic, cumin and cilantro are a winning combination when added to quickly stir-fried (or grilled) shrimp and vegetables. ( I use fresh peppers, (red and green) and onions. Place in a tortilla with a touch of melted cheese – fold and brown on both sides. Top with extra salsa, avocado, and low fat sour cream if desired.)
The flavor is amazing and it is so simple that this can be prepared in less than 30 minutes
It’s FREE; it’s ALL NATURAL and THE BEST SOURCE of Vitamin D.
Sunlight is more powerful than any drug; it is safe, effective, and available free of charge. If it could be patented, it would be hyped as the greatest medical breakthrough in history. It’s that good.~ Mike Adams, natural health researcher and author
Exposure to UVB from sunshine is the most abundant and reliable source of vitamin D but it is also the most neglected and overlooked source. Vitamin D may help to protect against cancer, heart disease, stroke, bone fractures, and a host of other diseases. Many Americans are sorely lacking in the nutrient and those with the lowest levels were more likely to have high blood pressure high blood sugar and low levels of “good” HDL cholesterol.
Some interesting facts provided by the Sunshine Vitamin Alliance:
- Humans make 90 percent of our vitamin D naturally from sunlight exposure to our skin – specifically, from ultraviolet B exposure to the skin, which naturally initiates the conversion of cholesterol in the skin to vitamin D3.
- Few foods naturally contain or are fortified with supplemental vitamin D. For example, an 8-ounce glass of whole milk is fortified with 100 IU (international units) of vitamin D – just 10 percent of what the most conservative vitamin D researchers now say we need daily. In contrast, sun exposure to the skin makes thousands of units of vitamin D naturally in a relatively short period of time.
- While vitamin D supplements are an alternative means of producing vitamin D when regular, non-burning sun exposure is not possible, oral supplementation of vitamin D is not nature’s intended means of producing this vitamin.
- While overexposure to sunlight carries risks, the cosmetic skin care industry has misled the public into believing that any UV exposure is harmful. No research has shown that regular, non-burning exposure to UV light poses a significant risk of skin damage.
- Humans spend less time in the sun today than at any point in human history – which is why more than 1 billion people worldwide are vitamin D deficient.
Sunlight induced vitamin D is the much preferred source as your body will only absorb what it needs and de-metabolize the excess. With dietary and supplementary vitamin D, too much can cause the body to over process calcium. Current recommended daily allowance (RDA) of vitamin is between 1,000-2,000 IU. Although vitamin D can be toxic at high doses, the latest research suggests that kids and adults can take 5,000 IUs or more a day in supplement form without any ill effects.
How much sun exposure is safe?
The amount of vitamin D produced depends on the intensity of the UVB in the sun and many other factors. Summer is the best time to stock up on this nutrient. When the sun’s UV-B rays hit the skin, a reaction takes place that enables skin cells to manufacture vitamin D. In the winter and in northern climates, vitamin D from the sun is not produced because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere.
If you’re fair skinned, experts say going outside for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units of the vitamin. Darker-skinned individuals may need 5-10 times more exposure than a fair-skinned person to make the same amount of vitamin. It’s difficult to quantify how much since skin pigmentation affects how much radiation your skin absorbs: The darker the skin, the more it’s protected against skin cancer but the less able it is to absorb UV-B rays. It also depends on how much skin is exposed and the time of day. If you’re fair skinned and sunning yourself outside in a bathing suit at noon, you only need a few minutes without sunscreen. If you’re already tan or of Hispanic origin, you need maybe 15 to 20 minutes. Black skin may require six times the sun exposure to make the same vitamin D levels as a very fair-skinned person.
What foods contain Vitamin D?
There are very few foods rich in vitamin D. The most popular sources, such as milk and orange juice are fortified with the vitamin. Fish, liver and egg yolks are the only foods that naturally contain Vitamin D. All the more reason to take advantage of the sunshine as often as you can.
Go ahead, step out and take your lunch break outside or go for a walk … You will be getting much more than just a breath of fresh air!
Supplementation with fat burners can help you achieve your desired results- BUT only with a disciplined diet and regular exercise program.
I am often asked to recommend a fat burner by those struggling to get lean quick, and I often hesitate before doing so. Fat burners and thermogenic supplements can assist with desired fat loss but remember, they are called SUPPLEMENTS for good reason. There are no magic pills and there is much debate on their effectiveness. There are many natural products
available such as green tea and guarana that contain fat burning and thermogenic properties, as well as chemically enhanced weight loss pills that may work more quickly but may also produce undesired side effects and/or become addictive. Most natural fat burners can be found in health food stores.
A good fat burner contains certain herbs and chemicals that will do three things:
- Burn stored fats resulting in increased energy
- Stimulate the metabolism to “burn” stored fat
- Suppress the appetite
With the correct lifestyle, fat burners can provide significant benefits. But they also can be misused. If you choose to supplement with a fat burner, avoid these common mistakes:
1) DO NOT exceed recommended servings. In fact, I recommend that first time users take less than the recommended daily serving initially to assess tolerance. Most fat burners contain caffeine and/or other stimulants that may produce undesired feelings of nervousness, or jitters.
2) Fat burning supplements are intended to be taken short term to stimulate the metabolism. Even if the product you choose consists of all natural ingredients, you will develop a tolerance to it over time. Once your body gradually becomes accustomed to these stimulants, it will cease to respond. Remember, that they were designed to assist you in reaching a short term goal and not to be incorporated as part of your daily diet long term.
3) No two products are exactly the same. No two metabolisms are the same either. Basically, this means that what may work wonders for your best friend, may not be the best choice for you and your body. If you decide to incorporate an fat burner/thermogenic, you should approach it with an open mind and find the product that works best for you.
Fat burning supplements may very well be a worthwhile investment if you research and choose your products carefully and only use in conjunction with a healthy program of diet AND exercise to maximize the results.
The best weight loss supplement for you will be dependent on your individual goals and the path you wish to take in order to achieve those desired results.