Posted on

Get Rid of BELLY FAT now!

How To Get Rid of Belly Fat

bad belly fat
Get rid of Belly Fat NOW!

Belly fat is not just ugly but it is also unhealthy for you!  Visceral fat is the fat that is deep in your abdomen which is the problem.  This fat can affect the ability of your liver to manage cholesterol.   This increases your risk of heart disease.  Visceral fat also causes insulin which  stores fat to be less effective.  This increases your risk of diabetes.  Visceral fat is also linked to an increased risk of breast cancer.

The good news is you can do something about this toxic visceral belly fat.  It’s important to adopt the right habits to fight this dangerous fat.  There are lifestyle changes that are key to busting this belly fat and it’s not just what you eat.  Let’s take a look at what you can do.

1.  Alcohol is a huge belly fat generator!  If you have one cocktail per day, chances are you will burn it off.  However, if you have more than one, the alcohol turns into belly fat.  Alcohol interferes with fat burning in the stomach turning calories into fat.

2.  Nicotine from smoking also prevents fat burning in the abdomen.  Smokers have more visceral fat than nonsmokers do, even if they are not overweight.  

3.  Skip the trans fats.  Check nutritional labels and stay away from foods that contain partially hydrogenated oils!  

4.  Bake your own muffins and cookies.  Store bought foods, donuts etc..all have trans fats.  Use canola oil and sweeten with fresh fruit instead.

5.  Ditch the fried foods!  Frying food changes the chemical structure of food and leads to an excess of trans fats.

6.  Workout!  Hit the cardio workouts to burn abdominal fat.  Diet alone does not work!!  Abdominal fat is more responsive to exercise than any other fat in your body.  Get moving!  

7.  Eat healthy fats.  You need 30% of your calories from heart healthy monounsaturated fats and omega-3 fatty acids.  Add olive oil, avocados and nuts to your diet to keep healthy.  

8.  Sleep 7 hours at least per night to keep fat away.  Lack of sleep makes you hungrier and it can increase your cortisol level which may be associated to abdominal fat.

Posted on

Mango Spiralized Cucumber Salad

Mango Spiralized Cucumber Salad

Cucumber with mango
Mango Cucumber Salad

This is a perfect spring/summer healthy salad recipe sure to please the whole family.  This is a great tasting salad that has protein, B vitamins and it contains important minerals.  The protein comes from quinoa which is a grain high in protein and fiber.  The B Vitamins, potassium and magnesium come from the cucumber.  The mango is high in Vitamin C and is a fat free, cholesterol/ sodium free food that adds sweetness to the salad.  This is a salad recipe that is quick, delicious and super healthy!

What You Need:  (serves 2)

1 cucumber

1/2 cup chopped and peeled mango

3 Tbsp pumpkin seeds

1/4 cup dried cranberries

1/3 cup cooked quinoa

1 tsp grated fresh ginger

salt/pepper taste

fresh basil leaves

splash of balsamic vinegar

splash of avocado oil

Just mix all ingredients together in a salad bowl and serve fresh!

Posted on

Cruciferous Veggies Fight Cancer

We all know that eating your veggies is good for your health.  Now studies show that eating cruciferous

Veggies that are cruciferous
Broccoli, cabbage, cauliflower, brussel sprouts….

vegetables can actually fight cancer!  Even adding these vegetables to your diet once a week can make a positive difference.  

Eating your cruciferous vegetables can decrease your risk of certain cancers by 32%.  Studies have shown that eating more of these vegetables can decrease your risk of mouth, stomach, colon, esophagus, liver, pancreas, breast, ovarian, prostrate and kidney cancers.

Cruciferous vegetables include broccoli, cabbage, cauliflower, brussels sprouts and bok choy.  These vegetables contain vitamins, minerals, and fiber which protect against colon cancer.  Cruciferous vegetables also have compounds called indoles and isothiocyanates.   These compounds help reduce inflammation and prevent DNA damage.  Inflammation and DNA damage are both risk factors for cancer.

There is also another cancer-fighting compound in these vegetables called myrosinase.  This is an enzyme that activates another anti-cancer, anti-inflammatory compound.  Cooking lessens the strength of myrosinase, so it’s best to eat these vegetables raw or to steam them.

There are other benefits from eating more cruciferous vegetables:

Stimulates the immune system

Protects the brain

Balances blood sugar

Supports detox

Balances estrogen

Shrinks tumors

Here’s a great way to enjoy Baby Bok Choy:

Sauteed Baby Bok Choy

What You Need:

2 cloves of garlic

olive oil

fresh grated ginger

red pepper flakes to taste

1 tbsp soy sauce low sodium

1.5 lbs baby bok choy (cleaned and ends cut)

1 tbsp water or chicken stock

toasted sesame oil for drizzling

What To Do:

1.  Saute garlic, ginger and red pepper flakes in saute pan about 45 seconds or until fragrant.

2.  Add bok choy and make sure to cover with oil.  Cook 2 minutes.  Add soy sauce, water then cover pan and cook another 2 minutes.

3.  Uncover and cook until liquid is almost gone.  About 3 minutes.

4.  Remove and serve with sesame oil drizzled on top.

Posted on

Colon Cancer in 2017

Colon cancer is the third most common type of cancer in both men and women.  In 2017, there will be about 95,000 new cases of colon cancer and 40,000 cases of rectal cancer diagnosed in the U.S. and 

2017 colon cancer
Colon cancer in 2017

 27,000 men and 23,000 women will die from this disease.  

Colorectal cancer rates continue to decline in those over the age of 50 due to screening.   Colonoscopy screening is very effective at finding precancerous polyps and removal is easy.  Colorectal cancers are usually slow growing.  Regular screening can prevent these disease from becoming deadly.  The Colorectal cancer incidence rate has dropped more than 30% since 2000.

Unfortunately, the colorectal cancer rate is increasing for Gen Xers and Millenials under the age of 50.  This rate has increased by more than 20% from 2000-2013.  This rise in colorectal cancer is due to increasing rates of obesity and unhealthy diets.  Another factor is the lack of physical activity and sedentary lifestyle of younger adults.

There are things you can do to lower your colorectal cancer risk.  

1.  Stay at a healthy weight!.  Cancer risk increases as the amount of belly fat increases.  

2.  Exercise.  Regular moderate exercise lowers your risk of colorectal cancer and polyps.  More strenuous exercise is even more effective at lowering your risk.

3.  Diet.  Stick to a diet low in red meat and get rid of processed meats which are linked to an increase in colorectal cancer.  Increase your intake of fruits, veggies and whole grains to lower your risk.  Fiber from whole grains is also important for a healthy diet.

4.  Avoid too much alcohol!  Studies show those who drink a lot of alcohol have an increased risk of cancer, men having a higher risk than women.

5.  Quit smoking!

Posted on

Foods NOT to FEED your DOG

Foods That Can Sicken or Kill Your Dog!

Often I share my food with my two dogs.  I go by the rule, if it’s good and healthy for me, it must be good for my dog.  Little did I know that some of the healthy food for us humans is toxic to our dogs.  I want to share a list of these dangerous foods with all you dog lovers who might be making the same mistake as I was!  

bad dog food
Foods not Good for Dogs

1.  Chocolate is on the top of the list of No-No’s!  The darker the chocolate the worse it is due to the caffeine and theobromine in it.  It can cause dehydration, stomach upset and pain and muscle tremors.  Chocolate can also cause irregular heart beats, seizure and death.

2.  Milk contains sugar which cannot be broken down by a dog’s enzymes.  It can lead to gastrointestinal problems, diarrhea and vomiting.

3.  Onions can damage your dog’s red blood cells causing them to become weak.  If your dog eats too much onion, it might need a blood transfusion.

4.  Garlic is another bad thing!  Very toxic and can lead to the need for a blood transfusion.  (which by the way my Dog LOVES garlic)

5.  Grapes and raisins can cause kidney failure.  Symptoms are lethargy, vomiting and diarrhea.  Death can occur within a couple days.

6.  Avocados can cause stomach upset, breathing problems and can lead to fluid build up in the chest.  The avocado pit is the most lethal.  No guacamole for your dog!!

7.  Apple, Plum, Peach and Pear Cores contain cyanide!  Eating the cores of these pitted fruits can cause dizziness, inability to breath and seizures.  Your dog can go into shock or into a coma.

8.  Caffeine can cause heart palpitations, restlessness, vomiting and can lead to death.

9.  Hold the Bacon!!  The high fat content in bacon can lead to pancreatitis in dogs.

10.  The stems and leaves of tomatoes are toxic and green tomatoes are higher in tomatine which is poisonous.  Red tomatoes are safer but better to avoid.

Please keep your dog healthy and learn that not all healthy foods for us are healthy for our dogs!

Posted on

Fruit for Athletic Performance and Stamina

Many Fruits are for Athletic Performance and Stamina but these are the best.

workout fruit
Eat certain fruits when you workout –>

When most people think about athletic strength and diet, protein is the most popular food.  Protein does build muscle and it also repairs them after a heavy workout.   Fruits and veggies contain micronutrients that are necessary for optimal health and performance.  These powerful nutrients produce energy and help tissue recovery during athletic training.  If the body does not get enough fruits and veggies, the body can suffer fatigue and muscle damage.  Lack of these foods can also cause a  lack of muscle strength and it can adversely affect the immune system.  Fruits and veggies are necessary for sports performance, recovery and overall fitness.

For those who exercise at a very high level, there can be a higher risk of illness and infection.  Athletes need more anti-oxidants contained in fruits and veggies to stay healthy.  Vitamins A, C, E and  magnesium and potassium come from fruit and keep the immune system strong.  They also provide strength to the muscles.  These anti-oxidants protect the body against free radicals which can damage cells.  

Vitamin C is found in berries, oranges, grapefruit, kiwi, brussels sprouts and kale.  Vitamin C supports the white blood cell production and keeps the immune system healthy.

Vitamin E is found in olive oil, seed oils, kale, tomato, spinach and other leafy green veggies.  Vitamin E improves stamina during exercise.

The B Vitamins help with energy metabolism, muscle and nerve conduction.  They are in legumes, nuts, seeds, veggies and fruits.

Magnesium and potassium are all necessary for healthy muscles and nerve function.  These minerals are in green veggies, avocado, figs, apricots and bananas.

Quercetin is a flavonoid in fruits and veggies It improves mental and physical performance and can reduce risk of infection during heavy exercise.

Its easy to add more fruits and veggies to your diet.  Try a breakfast smoothie with your favorite fruits or bring an apple or banana to work to snack on during the day!  Its important to get 5-7 servings per day to keep your body healthy and for better workouts!

Posted on

Snacks that Actually Lower your Cholesterol

healthy snacks
Cholesterol lowering Snacks

Snacking is something that everyone does every day.  We snack for all kinds of reasons whether it is to get energy or because we are bored at work.  The average person consumes more than 600 calories from snacking each day.    It is important to choose  healthy snacks so you avoid adding inches to your waistline.

Snacking can also be a  big contributor to your cholesterol level.  Choosing the right healthy snack can actually lower your LDL or “bad”  cholesterol.  Choosing the wrong snacks can cause your bad cholesterol levels to increase.

Skip the chips or other vending machine processed snacks which are “bad” for you.   Try these healthy snacks that will help you lower your LDL level:

Apples are full of anti-oxidants.  Eating 2 per day can help slow down the oxidation of LDL cholesterol and help prevent the build up of plaque.  Be sure to bring apples to work to snack on and they go great with some organic peanut butter!

Grapefruit contains liminoids which are phytochemicals that destroy LDL.  If you take statin meds, you may not be able to eat grapefruit so be careful.

Nuts and Seeds are also cholesterol busters!  Seeds like pumpkin, flaxseeds and sunflower seeds are filling and healthy.  Almonds, cashews, walnuts and pistachios can lower your  bad cholesterol.  Just be sure not to eat too many nuts as they are high in calories so 1/4 cup per day is adequate.

Oat Bran is full of water soluble fiber and is also great for lowering cholesterol levels.  Enjoy a bowl of oat cereal for breakfast or for an afternoon snack!

Posted on

Importance of a Healthy Diet and Employee Performance

work with fruit
Get healthy while you work with fruit at your desk

Did you know that one half of all deaths in the U.S. are from diabetes and heart disease? These chronic health conditions have a lot to do with our diet! The main problem is that most Americans do not get enough nutrients from the food they eat. They are not getting enough fruits, veggies, nuts/seeds, whole grains, healthy oils and fish. Americans are consuming huge amounts of salt. High Salt consumption accounts for almost 10% of heart related deaths. Americans also consume too much processed meats and sugary drinks. This accounts for another 6-9% of deaths from stroke, heart disease and diabetes.

Importance of a Healthy Diet and Employee Performance:

The message here is eat more of the good stuff and less of the bad foods and you will be a lot healthier! A healthy diet consists of 2 cups of cooked veggies and 3 servings of fruit per day. An example of 3 servings of fruit would be an apple, orange and a banana per day.

Having fruit-delivered to your workplace is one way to boost your fruit intake. Fruit at work is great for your waistline, your mood and energy level. Eating fruit during the work day prevents you from snacking on empty calories from junk food. Fruit is loaded with fiber and it keeps you feeling full longer. You don’t experience the “crash” associated with energy drinks and processed snacks. Sugar from fruit is natural and it gets absorbed into your bloodstream more slowly. Eating fruit is a healthy way to get energy from natural vitamins and minerals.
Corporate Fruit Delivery is also a cost effective way to combat “absenteeism” and to help lower insurance costs. Healthier, leaner employees miss less workdays. Healthy employees also have higher concentration levels and are more productive. Fruit in the office is one step Management can make to improve the overall health of their employees. Fruit Delivery is convenient and it is very affordable. Ask your Manager to get fruit delivered to your office today!
Posted on

Cholesterol Busting Blueberry Avocado Smoothie

Cholesterol Busting Blueberry Avocado Smoothie

Blueberry Avocado
Delicious and nutritious blueberry and Avocado

When you have high cholesterol, dietary choices can be confusing.  To find foods that lower your cholesterol that taste good is always a challenge. Cutting down on salt and eating more fiber are great for a healthy cholesterol level.  Adding fish to your diet in place of red meat is also important.

Fruit and fruit smoothies are also a great way to strengthen your heart.  Fruit contains fiber which lowers cholesterol and fruit such as avocados contain omega-3 fatty acids which are also great for heart health.

This smoothie  has protein, phytochemicals, antioxidants and it tastes great!!  This smoothie has monounsaturated fatty acids from avocados.   These fats can lower the risk of heart disease.  Avocados also are high in B-6 and folic acid which are super healthy for your heart!

What You Need:

1 cup frozen blueberries

1 cup coconut water

1/4 avocado

1/2 of a lime juiced

1 serving of vanilla or chocolate vegan protein powder

1 serving of super greens (i use frozen organic greens from Costco)

ice

This smoothie is so delicious and sweet there is no need to add any sweeteners!  Blend all ingredients and Enjoy!  haron Baker

Posted on

Blueberries are Best for Health

Blueberries are a super food and super delicious!  These little blue berries can do a lot of great things for your health.  They can lower your cholesterol level, lower your risk of heart disease and diabetes as well!  Blueberries are help improve your sugar levels and insulin sensitivity.

Healthy Blueberries
Best for your Health are Blueberries

Blueberries are higher in antioxidants than any other fruit.  They have Vitamin A, B, C, E and minerals such as copper, zinc, iron and selenium.  Eating a diet rich in blueberries can help boost your immune system.   Eating blueberries also add more hemoglobin and oxygen into your blood.

Blueberries are the best Anti-Aging fruit!  They contain the antioxidant Anthocyanin which makes the blue color.  This antioxidant neutralizes the free radicals that promote aging and disease.

Blueberries also can reduce belly fat. Drinking blueberry juice  can also lower your risk of heart disease and metabolic syndrome.

Blueberries are great for your eyes!  They contain anthocyanosides that slow down age related eye problems like macular degeneration.    They also contain  lutein, resveritrol and Vitamins A, C and E which are all great for ocular health.

Blueberries improve your brain health!  The antioxidants, vitamins and minerals in blueberries can keep your brain healthy.  These vitamins and minerals prevent neuron degeneration and keep the nervous system healthy.

A handful of blueberries improve digestion and prevent constipation!

Lastly,  blueberries are high in fiber and their antioxidants help dissolve bad cholesterol!

There are so many good reasons why we should eat blueberries!  Remember to choose organically grown berries if you can!

Sharon Baker