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Spotlight: Heather Morgan

Heather Morgan believes in the power of nutrition to heal and empower us. As she battled Chronic Fatigue Syndrome for 2 years, Morgan enrolled in the CHEK Institute’s Nutrition and Lifestyle Coaching program. Through her education and personal experience, she saw that adopting a diet rich in nutrients could greatly improve quality of life.

Heather, along with E.A Morgan, owned and operated Strong Heart Strong Body, (now Synergy Fitness) on Sacramento Street in San Francisco, for 11 years. The Morgans revolutionized this small training studio into a center for developing personalized wellness programs.

She is currently the co-owner of Nutrition on Location, providing nutritional services on movie sets including service to the 27 member cast of “Rent.”

Check out Heather’s blog for inspiring and informational posts on health and fitness!

http://bodytalksonoma.blogspot.com/

Yogurt:The Dairy Queen

Yogurt is praised by dietitians and docs as a waistline friendly but wholesome breakfast or snack. It is a great nutritional pick for it’s high calcium content. A calcium-rich diet helps build strong bones early in life and prevent osteoporosis later on.

Need another great reason to top off your cereal with yogurt? The active cultures in yogurt help food move through your system more smoothly, easing gastrointestinal problems like inflammatory bowel disease, constipation and diarrhea. The active cultures also may help prevent yeast infections in women. Consumption of yogurt lowers the vaginal pH (measure of acidity or basicity), helping our bodies wart off these painful infections.
Greek yogurt is your best bet, with more protein and less fat than regular yogurt. It also has up to fifty percent less salt then standard varieties. The best part- Even fat-free varieties of Greek yogurt have a creamy, thick texture bound to please your palette.
Hint: Greek Yogurt is a perfect substitute for sour cream in baking, with 6 times less fat and little difference in taste!

Try this recipe for healthy tuna salad!

2 cans 6 oz. light white tuna in water
2 tablespoons Organic pickle relish
1/2 tablespoon Organic vegenaise
1/2 tablespoon Organic Dijon mustard
½ Cup 2% fat organic Greek yogurt
for some extra veggies add chopped celery and carrots!

If you’re in Carlsbad, CA, try Optimal Nutrition Café’s Yogurt and Granola for a savory and healthy snack or breakfast!

6250 El Camino Real
Carlsbad, CA 92009
760.931.3171
7am–6:30pm M-F, 8am-1pm Sat

To Your Health!
The Optimal Nutrition Team

http://www.optimalnutritioninc.com

Sources

“Drop Fat Forever with This Creamy Food – Health Tip – realage.com.” RealAge – Live Life to the Youngest. Web. 19 Jan. 2010. .

“The Benefits of Yogurt.” WebMD – Better information. Better health. Web. 19 Jan. 2010. http://www.webmd.com/diet/features/benefits-of-yogurt?page=2.

“What are the Health Benefits of Greek Yogurt vs. Regular Yogurt? | Healthmad.” Healthmad | Your Online Address for Everything That is Health. Web. 20 Jan. 2010. .

:http://www.webmd.com/diet/features/benefits-of-yogurt?page=2

Eat Well to Heal Faster

Nothing impinges on an active lifestyle like injury. And as frustrating and inconvenient as it can be, we know that the doctor’s primary Rx will be rest. However, certain foods may facilitate the healing process. A few nutrients your body needs to recover:

1)CALCIUM: Your body needs calcium to build and maintain bone health as well as to ensure proper functioning of muscles and nerves. Yogurt, milk, salmon, and collard greens are great calcium rich choices, all containing over 300mg per serving.
2)LYSINE: Lysine is an essential amino acid, which means that our bodies need but do not produce it. Lysine increases the amount of calcium absorbed by your bones and helps prevent the loss of calcium through urine. It also assists in the formation of muscle protein and thus is critical after an injury or operation. Though it is available in supplements, the easiest way to increase your lysine intake is through protein rich foods like poultry, cheese, soy protein, and nuts.
3)VITAMIN C: Vitamin C assists in the formation of collagen, the protein used to make skin, scar tissue, ligaments, tendons, and blood vessels. It is also crucial in the repair and maintenance of cartilage and bones. Like lysine, Vitamin C is not produced by our bodies so we must make sure we consume enough of it. All fruits and vegetables contain vitamin C. The highest C-foods include oranges, leafy greens, green peppers, tomatoes or broccoli.

So eat well to get well soon!

Try our breakfast smoothies for a Vitamin C boost!

http://www.optimalnutritioninc.com/meals_products/smoothies.php

To Your Health,
The Optimal Nutrition Team
optimalnutritioninc.com

Sources:
“Injury, Diet and Recovery: Guidelines for Nutrition and Healing | Active.com.” Running, Soccer, Triathlon Races | Online Registration, Training Plans & Log, Youth Sports Drills | Active.com. Web. 18 Jan. 2010. .

“Healing Broken Bones.” Research and recipes on osteoporosis, heart disease, cancer, dementia and healingbroken bones. Web. 18 Jan. 2010. .

“Lysine.” University of Maryland Medical Center. Web. 18 Jan. 2010. .

“Vitamin C: MedlinePlus Medical Encyclopedia.” National Library of Medicine – National Institutes of Health. Web. 18 Jan. 2010. .

Foods to Beat Stress

We all are familiar with stress eating: downing a bag of Doritos or polishing off a pint of Rocky-Road ice cream makes us feel a little better on a hard day. That is, until an hour passes and we have to deal with blood sugar crashes, tummy troubles, and a side dish of guilt.
But good news: some foods ease our stress without wreaking havoc on our bodies. Check out a few stress-busting choices!

1. Almonds
These nuts are all full of Vitamin E, an antioxidant that boosts immunity, making you less vulnerable to illness during a stressful week. Almonds also have Vitamin B, which helps your body keep calm during unpleasant events.

2.Oatmeal
This healthy carbohydrate fuels your brains production of serotonin, a neurotransmitter known for promoting relaxation and feelings of well-being. Oatmeal is also high in fiber, keeping you satiated and steadily energetic.

3.Salmon
Salmon contains omega-3 fatty acids, which keep the stress hormones cortisol and adrenaline from spiking. Studies show that eating just a few ounces of fish 2 times a week also helps protect against heart disease.

4.Asparagus
This popular vegetable is packed with folic acid, which aids your body in producing serotonin and stabilizing your mood.

5.Spinach
This power green contains magnesium, which can help lower stress levels. Being deficient in this important mineral can worsen headaches and fatigue.

Optimal Tip: Try our Omega-3 rich Misoyaki Salmon with Vegetable Coconut Rice on a stressful week!

To Your Health!
The Optimal Nutrition Team
www.optimalnutritioninc.com

Sources:
“10 Superfoods for Stress Relief.” Better Homes and Gardens – home decorating and remodeling ideas, gardening, recipes, and more. Web. 13 Jan. 2010. .

“Women’s Health Magazine.” Women’s Health Magazine: Health, Fitness, Weight Loss, Beauty and More. Web. 13 Jan. 2010. .

Mini-Workout, Mega Benefits

Short on time? No excuse to skip exercise! Studies show that even short workouts are beneficial to your health. Even walking up and down the stairs at work or taking a short walk on your lunch break can improve your mood and improve the way your body uses blood sugar, thus lowering your risk of diabetes. Also, if you squeeze in a few mini-workouts throughout the day, you end up burning more calories than you think! In a recent study of sedentary men, health benefits were evident after only 2 weeks of doing four to six thirty second bike sprints every couple of days! Of course, longer workouts are ideal for burning calories and building muscle. But if it’s one of those crazy days, take five minutes to get your heart pumping…your body and mind will thank you.

To Your Health!
The Optimal Nutrition Team
Optimalnutritioninc.com

Source:
“Are Short Workouts Better for Blood Sugar? – Health Tip – realage.com.” RealAge – Live Life to the Youngest. Web. 11 Jan. 2010. .

Diet Myths:Debunked

A Few Diet Myths: Debunked.
1. You need 8 glasses of water a day.
First of all, the number 8 is an approximation. If your urine is clear or close to it, you are probably getting enough fluid. And you don’t need to limit yourself to water to reach quota! You can give your body ample saturation through all liquids: tea, juice, & milk.

2. Eating at Night Makes You Put on Pounds.
Your weight loss, gain or maintenance is this simple: calories in, calories out. You’ve heard it before and it applies with the time you eat as well as to what you eat. The only reason eating at night is ill-advised is because we tend to mindlessly consume in front of the TV or computer more in the evening than during a busy day. Also, if you go too light during the day to “save up,“ overeating out of sheer hunger is likely at night. But as long as you eat the same amount of calories, eat them when you want.

3. Cutting Carbs Helps You Lose Weight
Though many popular diets advocate lowering your intake of carbohydrates, don’t throw your bread away just yet. Having too few carbohydrates in your diet can make you feel sluggish and irritable. Instead of shunning carbs, simply be aware of which ones are healthy. Load up whole grains, fruits and vegetables and try to avoid refined carbs (like soda and foods made with white flour). A great bread to try is Ezekiel bread so you don’t have to toss that out.

Optimal Nutrition Inc. offers delicious balanced meals, to help you achieve a healthy and satisfying diet! Check out our menu items at http://www.optimalnutritioninc.com/meals_products/menu.php

To Your Health!
The Optimal Nutrition Team
www.optimalnutritioninc.com

Sources:
“Eating Tips: Diet Better When You Throw Out This Useless Advice | Women’s Health Magazine.” Women’s Health Magazine: Health, Fitness, Weight Loss, Beauty and More. Web. 11 Jan. 2010. .
“The Top 5 Diet Myths Debunked – Diet & Weight Loss – Health.com.” Diet and Weight Loss – Diet & Weight Loss – Health.com. Web. 11 Jan. 2010. .

Rise and Sweat!

After a tiring workday, chances are that you would rather be plopping onto the couch then hitting the gym.
Many of us have the best intentions to blast calories after we clock out, but end up skipping nighttime workouts due to more appealing plans or sheer fatigue. A great solution to this? Get going before work. Though the thought of setting your alarm for even earlier may sound daunting, consider these benefits:

1. Many studies show that people who work out early are more likely to stick to a routine. We all know how a busy day can sidetrack us; this way, you get your endorphins pumping before unpredicted obligations or delays arise.
2. Kick up your metabolism first thing. We not only burn calories as we exercise; since our bodies consume excess oxygen after a workout, we continue to burn fuel more efficiently throughout the morning.
3.You don’t have to lose sleep! If you set your alarm for 30 minutes earlier in the morning, skip one nighttime TV show and hit the sack instead. Your body’s internal clock will reset easily if you keep up this routine. Another bonus: exercising in the morning may help you to sleep better! Exercise stimulates your body so it is harder for your body to transition into a restful state if you work out closer to bedtime.
4.Exercise makes us more focused for hours post-workout. If you get moving early, that means a sharper, more productive day!

So wake up, get going, and seize the day!

Try our delicious 91 Bars for a perfect breakfast on the go…so you can sleep a little longer!Check them out here:

To Your Health!
The Optimal Nutrition Team
www.optimalnutritioninc.com

Sources:
“Early morning exercise has benefits.” San Antonio News, Weather, Sports: mySA.com | Express-News. Web. 08 Jan. 2010. .

“Rise and Shine: Top 5 Morning Exercise Benefits | Lifescript.com.” Women’s Health, Fitness, Quizzes, Diet and Workout Tips | Lifescript.com. Web. 07 Jan. 2010. .

Glutathione:Do We Need More?

Heard of glutathione yet? It is antioxidant found in not only in our bodies, but also in many foods including fruits, vegetables, meat. Recently, its use as supplement is being hailed as a cure-all by its purveyors. Among the recent hefty claims are that it slows aging, prevents cancer, and increases energy. While we do not have enough information or evidence to make a definitive statement, here are the basics:
Antioxidants neutralize harmful free radicals in our cells to fight and prevent disease. We often hear about their presence in different foods or supplements. What makes glutathione such a hot topic? The fact that it exists inside our cells, putting it in an especially powerful position to prevent the build-up of free radicals. Glutathione is found in all cells and thus plays a role in immunity, metabolism, and detoxification.
There is no doubt that glutathione is essential in our cellular function. The more probing question is whether it is useful as a supplement. Studies show that when taken orally, glutathione is not well absorbed. It can be taken intravenously but, for many, this seems a drastic measure,
Since glutathione occurs in many foods, most people who regularly eat fruits, vegetables and freshly- prepared proteins already have sufficient glutathione. For those with poorer diets, a suggested compromise is to take precursors to glutathione(the molecules that our bodies need to produce it). This appears to be safe, though there is not enough information to say how beneficial it is.
Bottom Line: The glutathione molecule itself is necessary to our health and has widespread benefits…but the jury is still out on its benefits as a supplement.

Sources:
“Glutathione Information on MedicineNet.com.” Web. 06 Jan. 2010. .

“Glutathione Information on Healthline.” Healthline – Health Search Engine and Medical Information. Web. 06 Jan. 2010. http://www.healthline.com/galecontent/glutathione.

“Glutathione, GSH and Whey Protein. Information for Physicians.” Nutrition Advisor: Your source for IMMUNOCAL | 800-378-1578 | Glutathione | Calorad | Calorad 2000 | Immunocal Platinum | December 7, 2009. Web. 06 Jan. 2010. .

Functional Fats

Typically many trying to lose weight or stay slim shy away from fats. However, fats keep us full longer, curbing temptation to snack between meals or overeat from being too hungry. So, instead of avoiding fat, simply choose “good fats,“ like nuts, olives, and fish. Try our 91 Bars with functional fats to feel satisfied and healthy!
To Your Health!
The Optimal Nutrition Team
optimalnutritioninc.com