If it’s in season, it’s in flavor

FallFaves_0816 I greatly enjoyed shopping for fresh berries, peaches, cherries, and nectarines during the summer months, filling my basket with the most vibrant flavors and colors.  As seasons change, so do the fruits and vegetables that are at their peak, or “in season.”

Now that fall is here, I can still find berries in the store, but they don’t always taste as fresh, juicy or sweet because they are not at their peak time in terms of harvest. Technically, all food can be grown somewhere throughout the world at any time of the year, but fruits and vegetables consumed within a few days of being picked, rather than trucked across the country, taste better and may even boast more nutrients.

In addition to corn mazes, Jack-O-Lanterns, and Halloween candy, the signs of fall include the delicious, robust flavors of fresh apples and pears — fruits that offer essential vitamins and antioxidants.  Brussels sprouts, seasonal squash, beets and other vegetables are also in season, so don’t be afraid to add a different one to your shopping cart next time you’re at the store!

Apples:  We are all aware of the “apple a day” adage.  These sweet fall favorites are loaded with antioxidants which fight off free radicals.  Some varieties, like Fuji, are highest in flavonoids (a group of plant metabolites thought to provide health benefits).  Apples are also packed with vitamin C and pectin, a type of soluble fiber that helps with digestion.  Some apples are better for cooking, while others can be enjoyed raw, so pick the right apple for your needs. Make sure you enjoy the peel, as the skin contains up to six times the antioxidant content as the flesh.

Brussels Sprouts and Cabbage: Cruciferous vegetables are packed with phytonutrients, which may help protect the body against health concerns.  They are also a good source of Vitamins A and C, potassium, folate, iron and fiber.  Cruciferous vegetables are unique in that they are rich in glucosinolates, a sulfur-containing compound that imparts a pungent aroma and unique taste.  Scientists are currently researching glucosinolates and their health-promoting properties.  What are phytonutrients? Read the blog post titled What’s for dinner tonight? PHYTONUTRIENTS.

Pears: Another fall favorite, pears are higher in pectin than apples. Pectin is a soluble fiber that helps lower LDL or “bad” cholesterol and helps promote regularity and fullness. Pears are also a good source of vitamins B2, C and E, copper and potassium.  Pears are mild and sweet, and full of antioxidants, so enjoy these fat-free, cholesterol-free, 100-calorie fall gift.

Sweet Potatoes: Sweet potatoes peak during the fall. They pack a nutritional punch and are often a popular side dish on Thanksgiving tables. .  Similar to squash, sweet potatoes are rich in beta-carotene, giving it (and other orange fruit and vegetables) their vibrant color. Beta-carotene is converted to Vitamin A and promotes healthy eyesight.  Squash and sweet potatoes are also a good source of vitamin C, fiber, potassium and quercetin when eaten with the skin on.  Don’t ruin these nutritional powerhouses with marshmallows or syrups. Instead, add spices, such as cinnamon, to give them unique flavors.

Squash: Squash is another versatile and delicious vegetable that often takes center stage on tables for decoration during the fall months. But did you know that squash is actually a broad term used to describe various vegetables such as pumpkins and zucchinis?

Summer squash is available through October when winter squash crops into season.  This gourd comes in many varieties, including acorn squash, butternut squash, delicata squash and spaghetti squash (a personal favorite).  Each variety packs a nutritious punch with antioxidants, vitamins, and minerals. Be sure to try all different kinds!

Stock up now on the season’s best

Don’t forget about pomegranates, rutabagas, cauliflower and a whole host of other seasonal produce.  If your local grocery store doesn’t have the particular fruits and vegetables you are looking for, then check out your local farmers market or CSA (http://www.localharvest.org/), or visit a pick-your-own farm near you (www.pickyourown.org)

Stay tuned for a blog post that will contain delicious recipes using some of these fruits and vegetables.

Keep track one day at a time

food_journal_0916 Maintaining a healthy weight is a large part of your journey to Whole Health. There is no one correct way to achieve your weight management goals, but the most effective plan is the one you can commit to long term.

I strongly believe in keeping a food and exercise diary. If you’ve tried this in the past and found it tedious or time consuming, perhaps this message will inspire you. Your success depends on setting goals. By writing down your goals, you will more likely follow them through. And you will also see where you’re falling short.

Record what you eat

A 2008 study conducted by Kaiser Permanente’s Center for Health Research revealed that keeping a food diary helped double weight loss.1 The study revealed that the more food records people kept, the more weight they lost. It seems that the simple act of writing down what you eat encourages scrutiny of food intake and quality, helping you consume fewer calories.

Keeping a food diary doesn’t have to be fancy. Use a notebook or purchase a food journal at your local bookstore or Amazon. You could even download an app on your phone (like Lose It).

Things to jot down in a notebook:

  • Day and date
  • Food and drink
  • Amount of each
  • How you felt before and after eating/drinking

Try not to underestimate your food intake. Remember, everything counts, including the third cup of coffee you had with cream or the chicken nugget you ate off your child’s plate. Seeing every little bit on paper can help you identify where the excess calories are coming from; therefore, helping you to adjust your diet accordingly. You will stray, and that’s OK, as long as you recognize that you’re straying. That will nudge you to get back on track.

Record your physical activity

Your fitness plans can go off track just as easily as your eating habits. Not only is recording your exercise beneficial, but recording how you feel before and after is equally important. Athletes do this to keep themselves stay accountable, to monitor progress and to reflect on what may be contributing to your success or failure. But you don’t have to be an athlete to reap the benefits of journaling.

I believe keeping a fitness/exercise journal will help you become more active and happier. For instance, if you did a yoga class on Monday and you felt great, then you skipped exercise Tuesday but noticed how sluggish you felt, you will likely return to that yoga class for the feeling it gave you.

Simply jot down in a notebook:

  • Day and time
  • Feelings – happy, sad, or neutral
  • Activity – what type and the intensity
  • Body assessment – was there any pain
  • Nutrition – what did you eat before and after
  • Sleep – how much sleep you got the night before; did you take any naps

There are some great apps you can download that do the heavy lifting for you. MyFitnessPal has a large food database and calorie counter. Nutrition Menu and MyPlate are two other favorites of mine.

Has journaling helped you in your weight loss goals? We’d love to hear about your tips and suggestions. It’s easy, but consistency is key.

1https://share.kaiserpermanente.org/article/kaiser-permanente-study-finds-keeping-a-food-diary-doubles-diet-weight-loss/

 

You asked. We answered.

ATEoftheWeek_0216 Q:  Are you coming out with a moisturizer that has sunscreen in it?

A: We do not have plans to create a moisturizer with sunscreen in it. We purposely omitted SPF from the C’VOSA line because not everyone needs sun block. Of course, if you feel like you need sunblock, you may apply SPF on top of the C’VOSA Moisturizer. 

Q: Is Fusion concentrated enough to give you the same amount of each superfruit juice in a 1 oz. serving as you would get in 4 individual 1 oz. servings?

A: Fusion does contain all the other superfruit juices, but I don’t think one 1 oz. serving is equivalent to four servings of the other superfruit juices together. You will get a more concentrated juice with the individual ones.

Q: Do you use the C’ENCIA serum in harmony with the C’VOSA skincare system or does it work on its own. Where does it fit in a daily regimen?

A: You can use any combination of C’ENCIA and C’VOSA products to customize your skin care routine. For best results, we suggest the use of the C’VOSA Cleanser to remove dirt from the face. Then use the C’VOSA Scrub to gently exfoliate your skin one to two times per week. Next, apply C’VOSA Toner to your face with a cotton ball to help hydrate the skin and minimize the appearance of fine lines and wrinkles. Then with your fingers gently rub one to two pumps of the C’ENCIA serum on your face and neck to minimize the appearance of fine lines, wrinkles and discoloration that often appear with age. Finish your skincare routine with the C’VOSA Moisturizer that helps minimize the appearance of fine lines and wrinkles and provides hours of hydration. 

Q: I have been taking the HealthTrim Cleanse capsules every day for a number of years.  Because of a medication I am on, I was taking Miralax daily.  Once I started to use Cleanse, I did not need to take the Miralax.  Is there a potential problem in using Cleanse every day?

A: Please note that this product is intended for short-term use, 7-to-10 day cycles, every few months. The main ingredient, Cascara sagrada, may cause mild abdominal discomfort and/or cramps. We recommend consulting a physician before using this product if you have a medical condition. Cleanse is not intended to be used during illness, with a suppressed immune system or if diagnosed with bowel disease.

Q: I have started seeing signs of menopause. Do you have any specific  products to help with night sweats?

A: GoYin has been shown to improve overall feelings of well-being and decrease feelings of tension and fatigue. Additionally, goji, known as the “happy berry,” may promote feelings of well-being. These may be beneficial to add to your supplement regimen.

Are you ready for some football?

tailgating_0816 Fall is my absolute favorite time of the year; the colors, cooler weather, fall-inspired food, refreshing smells, and of course football.  Game day used to mean giving up on a healthy diet for the entire day and eating fattening, calorie-laden foods.

Tailgating is another popular football experience that is all about creating new memories with family and friends, but often revolves around food to enhance the experience. You might even consider “homegating” if you are hosting a football party at home. Chicken wings, nachos, cheese — tailgating food can be heavy, but you don’t have to throw your healthy lifestyle out the window while tailgating. Try tackling some of these healthy touchdown-worthy tips and alternatives without a personal foul to your health:

  1. Go to your tailgate with a plan in mind. Many calories are consumed while mindlessly munching away, watching the game and talking with friends and family. If you know you’re an out-of-control grazer, allow yourself to fill a small plate and then situate yourself away from the food to reduce temptation. By eating your food from small serving dishes, you’ll think twice about getting that second helping, while controlling your caloric intake.
  2. Some people may find that hunger is the primary motivation to eat at a tailgate party. Arriving satiated may be a good way to improve self-control. If this is you, eat a snack or meal before you go, focusing on lean protein; some healthy fats, such as nuts; and drink plenty of water to avoid being dehydrated, which could also lead to hunger.
  3. Unless you’re one of those standing (and possibly yelling) at the television during the entire game, then you probably are not moving much during the game. Find ways to be more active! Start a game of touch football during the pregame and/or half-time. Grab a friend and go for a walk! Get away from the food and enjoy the refreshing fall weather.
  4. Before diving in, survey your options and find the healthy choices. If the fruit and vegetable trays leave you less than enthused, other options include a deli tray, turkey or veggie burgers, a small bowl of chili (sans cheese or sour cream), or a hearty soup or stew. Try this recipe for Mila Soup!
  5. Be a team player and contribute to the party! Bring a delicious guilt-free main course or side dish that both you and other guests will enjoy. This is especially helpful if you have food sensitivities or allergies.
    • Instead of French fries or chips, bring some Greens topped baked potatoes.
    • Choose chicken kabobs with veggies over sodium-laden wings. If you must have your chicken wings, grill or bake them using a dry rub with lemon or lime juice and seasonings. As an alternative twist to the typical dip and glaze, you can also create your own honey mustard recipe.
    • Create some sliders with ground turkey or lean beef instead of regular size burger patties.
    • Use whole wheat buns and bring fixings such as lettuce, tomato, avocado, and mustard.
    • Substitute Greek yogurt in recipes that call for mayonnaise or sour cream.
    • Create a chili full of healthy beans, vegetables, and chicken or lean beef.
    • Create some stuffed bell peppers or make individual pizzas packed with vegetables on whole wheat crust.
    • The opportunities are endless!
  6. Choose your dips and sides wisely — skip the basic ranch dip and use guacamole, hummus or salsa for your vegetables. Stick with a fall theme and try an artichoke or pumpkin dip. For different sides, try a slaw made of Brussels sprouts and a black bean corn salad. Bake your own pita or kale chips, or try baked sweet potato fries.
  7. You’ve made it this far; don’t blow it on dessert! Get creative and dip strawberries in dark chocolate. You can then use white chocolate to draw seams and call them mini footballs. Create fruit skewers using your team colors.  Use spiced pumpkin or bake some fresh fall apples.
  8. What about alcohol? Sometimes, nothing sounds better than wings and your favorite fall beer or cider. However, alcohol not only contributes to extra calories, but it lowers inhibitions and dehydrates your body. If you do choose to drink alcohol, use club soda as a mixer instead of sugary juices or syrups. Pace yourself and alternate with plenty of plain or fruit-infused water to avoid dehydration. Don’t let alcohol derail all your hard work and ruin your game plan! Find some delicious drinks and smoothies at http://www.genesispure.com/recipes.
  9. Drink a 360 Complete Shake before arriving at the party to help you feel full beforehand, and help you avoid overeating.

Remember, living a healthy lifestyle does not mean you have to deprive yourself.  If you’re hosting the tailgate, create your own recipes so no one knows they are getting healthier options.  If you’re a spectator, volunteer to bring a dish or two! Small changes and adjustments can go a long way toward nourishing your body. Enjoy your food while cheering on your team.

 

The good, the bad and the preventable

obesity_0916 The rate at which we are growing is worrisome, and I’m not talking about the population. Obesity is simply too much body fat. Since 1980, obesity has increased significantly among adult men and women in the United States.1 That’s the bad news and with it brings more illness, preventable chronic diseases, rising healthcare costs, and reduced quality of life.

Some key facts:

  •  Thirty-five percent of adult men and 40 percent of adult women in the U.S. are obese. 1
  • Obesity in adolescents has increased steadily since 1988. 1
  • Fourteen percent of high-school students were obese in 2015.2
  • Eighty percent of American adults do not meet exercise recommendations.3
  • Being obese makes one more susceptible to heart disease, stroke, high blood pressure and diabetes.4

There is some good news. Within the last year, obesity rates fell in Minnesota, Montana, New York and Ohio.5  Now that’s a move in the right direction.

The best news of all is that obesity is preventable,but only if we’re willing to make a difference by choosing a healthier lifestyle. Making that choice means 1) limiting added sugars and processed foods; 2) increasing fruits and vegetables, as well as legumes, whole grains and nuts; and 3) exercising regularly.

A supportive environment and community are also necessary in shaping those choices. The more accessible, available and affordable the support is, the better.

One day at a time. One apple at a time. One workout at a time.

Reaching and maintaining a healthy weight isn’t easy; it’s a long-term process. I believe we have to start with our children by teaching them about nutrition and how to read labels. Adults need to be cognizant of balancing the calories they consume with the energy they expend. The rule of thumb: burn more calories than you consume! Adding regular exercise can offset this.

Other things we can do:

  • We can get adequate sleep. According to the National Health and Nutrition Examination Survey, “…people who get less than six hours of sleep per night are 2 percent more likely to become obese than those getting seven to nine hours.”7  They think a lack of sleep might affect appetite-related hormones.
  • Look up nutritional foods, track your calories and find healthy recipes at ChooseMyPlate.
  • Up your activity. This is a great site to determine how much physical activity you need.
  • Eat smaller meals more frequently, preferably five to six meals daily.
  • Drink water. Sometimes when we think we’re hungry, we’re really just thirsty.
  • Try Genesis PURE’s HealthTrim® 360 Compete Shake, a meal replacement that is designed to help those who wish to replace a meal or avoid overeating between meals. Discover our other products and learn more here.
  • Genesis PURE’s Metabolic ONE product helps support your weight management goals by helping to curb your appetite and reduce stress eating. Read more here.
  • Genesis PURE’s PURE Café product is a healthy coffee alternative that contains Garcinia Cambogia, an herb that has traditionally been used as an appetite suppressant. Learn more here.

Are you ready to make a difference in your health, and the lives of family and friends? Begin your journey to Whole Health with Genesis PURE and rediscover a balanced lifestyle. It’s our mission to help you reach your goals with our top-quality products.

If you liked this post, read Slow down on fast food.

 

1http://jama.jamanetwork.com/article.aspx?articleid=2526639

2http://stateofobesity.org/childhood/

3http://www.cdc.gov/nchs/fastats/exercise.htm

4https://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/Obesity/Obesity-Information_UCM_307908_Article.jsp

5http://stateofobesity.org/adult-obesity/

6http://www.cdc.gov/chronicdisease/overview/index.htm

7http://www.webmd.com/diet/news/20041116/sleep-more-to-fight-obesity

Kids in the kitchen with Mila

mila_kids-recipes_0916Calling all Super Chefs, get out your capes (or aprons) and get ready to cook up a storm with Genesis PURE’s Mila, a Super Food!

Today, September 13, is National Kids Take over the Kitchen Day, so we thought it would be fun to share some Mila recipes that kids can easily make, and have a taste kids will love! As a parent, you can help educate your children on the importance of nutrition as you cook by their side. Pint-sized bodies need a chock-full of nutrients, and Mila provides that nutrition in a small package.

Genesis PURE™ Mila is so versatile, even children can cook with it. And because Mila has an incredibly mild, nutty flavor, children will enjoy adding it to their favorite foods. The calcium, protein, and healthy fats in Mila also give young growing bodies the nutrition they need.

Facts about Mila:

  • Is a whole, raw super food and a natural source of omega-3s, antioxidants, and phytonutrients.
  • Is a blend of different crops of chia seed to help maximize nutrient density.
  • Contains 3 grams of protein.
  • Contains a good source of magnesium and phosphorous — both important nutrients for bone health.
  • Contains 3 grams of ALA (alpha-linolenic acid) omega-3 fatty acid. Omega-3 fatty acids play a crucial role in normal growth and development and brain function.
  • Is a great vegetarian substitute for fish oil.
  • According to the USDA, chia seeds contain a significantly higher percentage of fiber than corn, rice, oats, wheat, or barley. Fiber helps promote satiety and relief from occasional constipation.
  • Mila can provide your diet with plant-based fiber and protein.

Kid-approved recipes: 

Mila-licious trail mix parfaits

  • ½ – 1 cup plain yogurt
  • ½ cup fresh strawberries
  • 1 Tablespoon Mila
  • ½ cup large cashew pieces

Directions: Divide the yogurt between two small bowls or cups of choice. Top the yogurt with half of the strawberries, sprinkle with half of the Mila and half of the cashew pieces. Repeat the layers with the second half of each ingredient. Enjoy these as an after-dinner dessert, or a weekend snack.

 

Mighty Mila energy balls

  • ¼ cup creamy almond butter
  • 2 Tablespoons honey
  • 1 Tablespoon coconut flour
  • ½ cup shredded coconut
  • ¼ cup sliced almonds

Directions: Stir together the almond butter, honey, and coconut flour. Stir in the coconut. Roll dough into small balls. Place almonds pieces in a small bowl, and roll balls in it. Enjoy! These are a great snack to put into their lunch boxes.

 

Powerhouse popcorn

  • 2 Tablespoons nutritional yeast
  • 1 Tablespoon Mila
  • ½ teaspoon salt
  • ¼ teaspoon paprika
  • 1/8 teaspoon garlic powder
  • Air-popped popcorn
  • 3 Tablespoons melted coconut oil

Directions: Finely ground the yeast, Mila, salt, paprika, and garlic. Drizzle popcorn with oil and sprinkle with the spice mix to coat. Movie night is never complete without a big bowl of popcorn!

Get creative with Mila. Add it to brownie mix. Mix it into tuna or chicken salad. Sprinkle it on cereal. Cooking time with your children is quality time. While you are teaching them basic skills, you will also be educating them on the importance of nutrition.

Do you have a favorite Mila recipe you’d like to share? Put it into the Comments section. To learn more about Mila and other Genesis PURE products, visit www.genesispure.com today.

You asked, we answered

ATEoftheWeek_0216Q: How can one clean their cardiovascular system without using Cardio Cleanse?

A: In the future absence of Cardio Clean, we suggest two Genesis PURE products to help support overall cardiovascular health.

First, Daily Build is an excellent and comprehensive multi-nutrient supplement.  There are several ingredients that have been shown to help build and maintain cardiovascular health.  For example, vitamin E is an excellent antioxidant that helps prevent the oxidation of fat in the blood vessels.  Vitamin E and tocotrienols (similar to vitamin E) and other antioxidants like vitamin C found in Daily Build help this function.  It also contains vitamins B6, B12, and folic acid (vitamin B9), which have been shown to reduce blood levels of a metabolite called homocysteine. An increased level of this metabolite has been implicated in development of cardiovascular complications.

Second, I suggest Mila which supports cardiovascular health in two ways. One, it is an excellent source of dietary fiber. Fiber binds to water in the bowel and helps eliminate toxins from the colon. Most importantly, fiber also binds to unhealthy fats preventing their absorption into the body. This in turn helps the body maintain healthy cholesterol levels. Two, Mila is an excellent source of ALA, which is turned into omega-3 fatty acids in the body when consumed. Studies have shown omega-3 fatty acids can help promote and maintain healthy levels of triglycerides. These fats (triglycerides) found in the blood have also been implicated in cardiovascular health.  Healthy levels of triglycerides promote good heart health. Omega-3 fatty acids have also been shown to maintain healthy blood pressure levels and balance inflammatory mediators, which when out of balance can negatively impact the cardiovascular system.

Ultimately, the Genesis PURE products here are intended to support a healthy diet and are not intended to diagnose, treat, prevent, or cure any disease, including cardiovascular disease. We strongly recommend you consult your doctor, share with him or her information about the products you are taking, and follow their recommended advice.

 

Q: What Genesis PURE products help cleanse the kidneys and how do they work? What Genesis PURE products help the thyroid and in what ways do they help?

A: Iodine, selenium, zinc, iron and copper are all important for thyroid function. Our Daily Build product is an excellent source of these ingredients. Our Greens product contains 25% DV of iodine. Our 360 Complete Shake meal replacement product and Coral Calcium product are excellent sources of zinc and copper. And, our Immune6 product contains 140% DV of selenium.

The best way to cleanse your kidneys is to eat a balanced diet and drink plenty of water. Phytochemicals, which have antioxidant properties, can also help clear buildup in the kidneys. Our superfruits are all excellent source of phytonutrients, or phytochemicals. We recommend you speak with your doctor or certified naturopathic doctor for specific products that will best support your thyroid. We recommend taking a list of the products you are taking/want to take, including their ingredients, which can be found on our Web site, to your doctor’s appointment. This will be a good place for you and your doctor to discuss an appropriate treatment plan, which may include the Genesis PURE products. Please note that Genesis PURE products are not intended to diagnose, treat, cure or prevent any disease.

 

Q: Regarding the 360 Complete Shake, what does soy from lecithin mean? Which Genesis PURE products are soy free?

A: Lecithin, which is a fat and not a protein, is an emulsifier that helps prevent the separation of fat and water.  They are sometimes added to food products or supplements to help the ingredients suspend in water.  Lecithin is derived from soy, but the protein is intentionally removed during the process. And, lecithin is so highly purified that any remaining protein would be negligible. HealthTrim PURE Café and HealthTrim 360 Complete Shake contain lecithin derived from soy. GPS Recovery contains soy protein isolate which is a highly purified form of soy protein. Many of the non-protein constituents of soy are removed in this process including a significant portion of the isoflavones. Those are the only Genesis PURE products that contain soy.

 

FDA