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Health, Life Balance
There are moments when you may feel as though you are running low on energy.  When you have had a busy day, or perhaps a fun-packed weekend full of physical activity, it’s easy to understand why you may feel tired.  But what if that tired feeling doesn’t go away?  And what if your lack of energy is having a noticeable impact on your mood, or irritability? There are many factors that can contribute to fatigue, but some of the most overlooked causes are frequently hydration and nutrition.  It is almost as though eating well, and getting enough water each day is “too simple” to be the root cause of any of our health concerns. Find out which vitamins and nutrient deficiencies may be contributing to changes in mood or energy, and discuss your nutritional needs with your physician for recommendations.

Calcium
Inside the body, calcium has a greater function than simply building and maintaining bones.  Did you know that calcium is a key component to building blood vessels, and is also important to reducing symptoms and risks for Type 2 diabetics? Not only is calcium required for internal health, chronic low levels of calcium in the body are linked to depression in women, and exacerbation of pre-menstrual syndrome irritability and moods.  Estrogen is related to calcium production, and some studies have shown improvement with diet and supplementation.  The average recommended amount of calcium for adults is approximately 1,000 mg. per day.

Target Foods:  Milk, kale, yogurt, bok choy, broccoli, okra, and almonds.

Iron
Without sufficient amounts of iron in your body, cells lose the ability to transport oxygen and build strong muscles.  Not only is iron a little more difficult to acquire from dietary sources (particularly for vegans or vegetarians), but there are certain health conditions that can actually impair the absorption of iron into the body, including thalassemia, sickle cell disease, and certain types of cancer.  Eating fruit with your iron supplement, or adding honey or molasses to high-iron foods can aid in absorption, according to the Iron Disorders Institute. Problems with iron deficiency are more prevalent in women than they are in men.   Symptoms of low iron can include depression, fatigue and lethargy.  The recommended amount of iron per day for women is 18 mg., and men should average 8 mg. per day.

Target Foods:  Spinach, seafood, beef, chicken, pork and legumes. A multivitamin like Advanced Immune Defense™ can help bridge the gap between daily dietary nutrition, and the vitamins and nutrients your body needs to help stay active, energetic and healthy.  

Next time you are at the doctor’s office, review your supplement needs with your primary care advisory, and share Advanced Immune Defense™ on our website, to see if our daily multivitamin is right for you.    
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Uncategorized
There are plenty of health and nutrition articles that tell you which foods you should be eating more of.  Chances are that you already have a list of those foods in your head, which is a great start.  But incorporating more super foods into your diet on a weekly basis is an essential, positive healthy habit that all of us can achieve, with some tasty recipes and culinary inspiration. Continue reading “Three Superfoods You Aren’t Eating (But Should)” »
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Antioxidants, Probiotics, Recipes and Nutrition
Summer is here and we’re busy making plans for barbecues, picnics and outdoor fun.  As the days get longer and warmer, our activity levels often increase and our dietary needs change.  Some of the important things to remember are to maintain a balanced diet, to avoid dehydration, and to try to choose proteins and carbohydrates that require less energy to metabolize. Oh yes, and remember to use sunscreen!  Did you know that recent studies suggest augmenting sunscreens with antioxidants to boost immunity to sun damage?

Summertime offers us a wealth of choices for fresh produce, and buying foods in season provides optimal flavor and lower prices.  Visit farmers markets and roadside stands or even your local supermarket for healthy fruits and vegetables that are perfect for summertime meals and snacks.  Some of the best at this time of year are summer squash, broccoli, cauliflower, corn, apples, pears, plums, grapes, strawberries and melons.

Have you ever tried frozen grapes on a hot summer day?  They’re sweet and refreshing, and so good for you! Here are some more summer treats that offer health benefits along with great taste.
  1. Sweet summer corn contains the antioxidants lutein and zeaxanthin, which can help to protect your eyes from the sun’s damaging rays.
  2. Watermelon is about 90% water and helps to keep you hydrated while satisfying hunger with minimal calories.
  3. Tangy and refreshing, raspberries are a great source of dietary fiber and they contain pectin, which helps lower cholesterol.
  4. Tropical fruits contain vitamins, antioxidants and enzymes. Pineapples contain bromelain, an enzyme that helps to digest proteins. Oranges are a good source of potassium, which can lower the risk of high blood pressure, stroke and heart disease.
  5. Cauliflower is the new superstar in healthy foods. You’ll find it in everything from cauliflower fried “rice” to cauliflower pizza dough, and pureed, it’s a wonderful substitute for mashed potatoes.
  6. Iced coffee. Yes, really. While caffeinated beverages act as diuretics and in quantity can lead to dehydration, a single cup of coffee each day may reduce the risk of developing non-melanoma skin cancer by about 10%. And a frosty glass of iced coffee on a hot day is heavenly.
  7. When grilling burgers, try using lean ground meat and whole wheat buns; add unexpected toppings such as guacamole, pineapple slices and feta cheese. These substitutions can reduce fats which require more energy to digest and lead to increased body temperature.
  8. Instead of meats, there are other wonderful sources for proteins such as nuts, seeds, sprouts, beans, soy products, yogurt and cottage cheese.
  9. Adult beverages seem to go hand in hand with summer parties, but alcohol is a powerful diuretic. Alternating drinks with water or fruit juice can prevent dehydration.
On the subject of picnics and barbeques, it’s important to remember hot weather safety tips. Food spoils more quickly in the warm temperatures, especially on sun-filled patio buffets. Make sure grills and prep surfaces are cleaned often and foods are not left out in the sun.

Here’s to summer fun and great seasonal foods. Bon appetit!
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Affiliates, Recipes and Nutrition, Thrive! Newsletter
In our May, 2016 edition of ‘Living Well’, we share tips to help you keep your health and wellness resolutions. Get some of our favorite health and wellness inspirational Instagram channels, and find daily inspiration to help you stay on track to achieve your personal goals. We also share a delicious ‘healthy swap’ Asian inspired recipe to try, and our special upcoming free training webinar on social media marketing tools for Affiliates. Please double click the newsletter to view in full screen size.
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Health
Since 60% of your body and cellular structures are composed of water, hydration is an essential part of a healthy immune system, organ functioning, digestion and more.  Did you know that by the time you register the sensation of thirst, your body is already moderately dehydrated?  There are no early warning triggers, which means that regulating your daily water intake can be more challenging than many people realize. To complicate matters more, some of the fluids you drink every day can fool you into ‘thinking’ you are adequately hydrating.  Coffee for instance, is a beverage that many of us rely on to fuel our early morning alertness and energy throughout the day.  While moderated amounts of coffee act as a gentle diuretic (with healthful benefits), consuming more than four cups of caffeinated coffee per day can impact hydration, and even contribute to high blood pressure. A diet that is high in sodium, and consumption of alcohol are the two most common causes of chronic dehydration in adults.

Symptoms of dehydration include:
  • Bad breath
  • Muscle cramps
  • Fever and chills
  • Food cravings (for salt and high carbohydrate foods)
  • Headaches
  • Nausea
  • Indigestion



Drinking too much water can also have a compounding negative health effect for your body.  Over hydration may seem less of a health concern, but it can be a problem for individuals who are dieting, and using water as an alternative to healthy snacks and meals.  The general rule is to not drink more than one liter per hour of water (or other hydrating beverages) to avoid placing additional stress on kidneys and other vital organs.

Symptoms of over hydration include:
  • Nausea and vomiting
  • Headache
  • Confusion or disorientation

An important fact to remember is that, while hydration does aid as an appetite suppressant, over hydration can lead to a dangerous drop in normal electrolytes (sodium level) called hyponatremia in the body, which if left untreated, can cause seizures, muscle weakness, unconsciousness and coma.

How much is enough?
In an average climate (non arid) and for normal, daily activities, the average male requires 13 cups of plain water for health and wellness, or approximately three liters per day.  The average healthy adult woman requires nine cups of plain water, or roughly 2.2 liters per day for adequate intake (AI), according to the Institute of Medicine.

Tips to Make Daily Hydration Easy
Consider purchasing new, non-plastic reusable water containers (glass or medical grade aluminum) for work, at home and for the gym.  Having an ample supply of safe water containers is not only better for the environment, it is convenient for people with busy schedules. Hydrate on-the-go while driving to work, watching television and especially when exerting yourself, as your body displaces fluid volume faster when engaged in aerobic exercise.  

There are several free apps that you can download to your smart phone to help you train healthy hydration into your day. Improve your personal health and wellness by starting a healthy new habit of routine hydration.  Individuals with health concerns should also consult regularly with their family physician to monitor unique hydration needs.

Looking for a way to supplement your antioxidant support, with a refreshing citrus berry flavor? Learn more about Glutathione Rapid Boost.  For a limited time, American residents can also request a free sample here
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