All animal products should be organic!

Ants on a Log:
Celery with peanut butter and raisins. This classic has it all, fruit, veggie, protein, and fat.

Sweet Potato Fries and Yogurt or Ranch Dip:
Baked sweet potatoes are high in Vitamin A and Beta- Carotene and are fun to dip.

Kale Chips:
Baked kale with a little tamari makes eating greens fun and delicious. Pair these with some crackers and cheese for a balanced snack.

Guacamole Dip: This tangy green dip is easy for kids to help make and tastes great
with veggies, tortillas, or tortilla chips.

 Fruit Salad:
Try using cookie cutters to create fun shapes. Also, using low-fat yogurt as a fruit dip adds extra calcium and protein.

Tofu:
Tofu can be marinated with a variety of flavors and cubed for a tasty protein alternative to meat. Add to a sandwich or salad for a twist.

Diced Chicken: Cook extra meat at dinner to cube for snacks. Add to a tortilla
with cheese for a quick and easy protein packed snack.

Nut Butter and Fruit:
Pair peanut, almond, or cashew butter with sliced fruit. This snack has healthy fat and protein along with extra vitamins from fruit.

 Bean Dip and Whole Wheat Tortilla Wedges:
Loads of fiber and protein; also delicious in a wrap with cheese.

 Low-Fat Cottage Cheese and Whole Wheat Crackers:
High in protein and calcium, cottage cheese is easy for kids to help themselves.

 Nuts or Tail Mix:
Try making your own with a mix of nuts, dried fruit, coconut, and sugar-free granola.

 Oatmeal to Go:
These low- sugar treats are great to make on a Sunday or activity-free evening.

 Pita Bread Sandwich with Cream Cheese and Carrots:
I like to grate carrots and add them to the inside of the pita with cream cheese spread. They add a bit of sweetness and a punch of Vitamin A.

 Muffins:
Kids love to help bake. Make your own muffins with extra fruit and nuts and you
can reduce fat by using applesauce. 

Homemade Popsicles:
I like to make smoothies and freeze them in Popsicle molds for a fast frozen treat

 Rice Pudding:
Especially home-made with fresh fruit for extra vitamins. Sub rice with quinoa

Carrot Cupcakes:
The carrots make these sweet treat more wholesome. You can also add raisins or nuts for a more nutritious snack.


 

Office snack- mid morning or afternoon

Super Foods
Super foods are foods found in nature all over the world. These foods are sources of essential nutrients that are truly beneficial and necessary for optimal health. Since we cannot make the essential nutrients found in super foods ourselves we are lacking nutrients that are needed in our diet. Over the years our soils have been over used, contaminated with poison and depleted of minerals that are bodies need to have a healthy strong immune system.

 “Superfoods are the most powerful nutrient dense foods on the planet and have virtually no calories, no bad fats or harmful substance. Thus they are powerhouses for any transformation to a slender more healthier you”- Gillian McKeith, You Are What You Eat


Adding the following super foods to your meals can help you lose weight, improve immune system and help you be a healthier brighter you. 

Wheat grass- wheat grass seed once sprouted contains high enzymes levels and no longer contains gluten. This superfood is contains chlorophyll and is super alkalizing to the body, cleansing the blood and body for great health. 

Seaweeds- Great alternative to salt and a  great source of calcium and other minerals necessary for good health.  This sea veggies balances metabolism assists in detoxification of heavy metal toxins, pollutants in the environment. (nori, kelp, dulse, arame, wakame and kombu)

 Blue-green algae- This superfood is more of a complete protein the beef or soy. It is high in many vitamins and minerals which will help your body by providing more energy and improve brain function.

 Spirulina- Highest form of protein foun  anywhere in the world. This superfood is a great recommendation for those seeking to lose weight and maintaining great
health.

Ginseng- Is a must for combating stress. This is an ancient healing herb used for centuries as anti-infection and restorative properties.

 Maca- This superfood was used by the Inca warriors for thousands of years to promote strength and endurance. It is highly nutritious and enhances the immune & endocrine system and can boost sexual desire.

 Coconut- Coconut water is the best alternative to sugary laded artificial sports drink, we can replenish our loss of electrolytes by consuming the water of a coconut which will refuel our bodies and prevent feelings of lethargy and fatigue after exercise. Coconut oil can be used as a substitute for cooking and heating foods as it is digested more readily by the body then butter. This oil can also speed up metabolism so your body will burn more calories.

 Gogi & Acai berries- these berries have a substantially high mount of antioxidant making it an ideal food for naturally protecting against disease and reverse the aging process

 Bee Pollen- these granules created by bees from flowering plants is another nutrient dense food that has 5 to 7 more protein than beef. Other than all the immune supporting properties bee pollen has it is also a great antidote for fighting off allergies, particularly sinusitis and hay fever.

 Chia Seeds-  these powerful seeds are rich in omega 3 healthy fat, great source of calcium, and a source of complete protein and is full of fiber to improve digestion.

Lowering Cholesterol Naturally

High levels of LDL cholesterol (so-called "bad" cholesterol) are considered a major risk factor for heart disease and stroke. To obtain normal healthy cholesterol levels is possible and easily done through proper diet. There is no reason to take medication (Lipitor) and suffer the damaging health effects from these medications in the long run

The fact is that 75 percent of your cholesterol is produced by your liver, which is influenced by your insulin levels. Therefore, if you optimize your insulin level, you will automatically optimize your cholesterol.

The key dietary factors are eating less saturated fat and cholesterol rich foods (animal products); increasing vegetables and grains and legumes, reducing coffee intake and getting regular aerobic exercise.

To safely regulate your cholesterol levels you have to change your diet:

 -Reduce, with the plan of eliminating, white grains and sugars in your diet. Eliminate all junk foods and soda! 
-Make sure you are getting plenty good fat such as Omega 3 oils. (flax seeds)
- Other heart-healthy foods include olive oil, coconut and coconut oil, avocados, raw nuts and seeds- avoid margarine, Pam spray, Crisco, canola oil
- Limit red meats, substitute with poultry (chicken, turkey), fish (salmon), legumes (chickpeas) and soy products.
- Exercise daily. 
-Avoid smoking or drinking alcohol excessively. Drink plenty of WATER
- Be sure to get plenty of good, restorative sleep.

Unlike medication which lowers your cholesterol at the expense of your health, these lifestyle strategies represent a holistic approach that will benefit your overall health, which includes a healthy cardiovascular system.

Vegetables – all types raw or cooked (5 servings)

Artichoke, asparagus, bean sprouts, beets, broccoli, brussels sprouts, carrots, cauliflower, Greens- chard, collard, dandelion, kale, mustard, spinach, turnip, mushrooms, onion, garlic, string beans, snap peas, squashes, tomatoes, okra zucchini

Eat as many: alfalfa sprouts, bok choy, cabbage, celery, cucumber, endive, lettuce, parsley, spinach, radishes, turnips water cress, garlic

Fruit- whole form (2 servings)All berries : blackberry, raspberry, blueberries
Bananas, cherries, grapefruits, watermelons, papaya, pineapple, prunes, plums, peaches, apples, apricots, grapes, mango, persimmons, oranges

Starches (3 servings)
Multi grains, spelt, whole wheat- bagel, breads, english muffins, pasta
Oatmeal, quinoa porridge, muesli cereal, Rice crackers, ryvita crackers
Legumes- chickpeas, lentils, pinto, kidney, black eye peas, lima beans
* Make your own sweet, cakes, muffins, bread from scratch

Fats/oils (1-2 servings)
Oils- Olive oil, coconut oil, flaxseed oil( not heated) 2 tbsp daily
Nuts/ nut butters- Almonds, walnuts, pumpkin seeds, sesame seeds, pecans, flaxseeds (small handful daily)
Fruit- avocado- 3-4 times a week
*Make your own salad dressings

Supplements for lowering Cholesterol
TrueCardio
TrueBasic A/O
TrueDetox
TrueBasic Men or Women
 

.

Anyone can benefit greatly form losing weight if they are carrying extra. You will naturally feel better, look better and have lots of energy. So not only will you feel great you will reduce the chances of getting disease and add years to your life.


Important factors to natural weight loss without counting calories.

 Water: increase water consumption, this will flush out toxins and help promotes bowel movements. Thirst is sometimes confused with hunger.


Fiber: Consumed before a meal, soluble fiber has multiple benefits. First, it is filling and causes people to eat less because they are satiated sooner. People can actually cut the size of their meals in half by consuming a  glass of soluble fiber mix before eating. Equally important, consuming fiber
before meals can reduce the rapid absorption of simple carbohydrates (such as refined sugar) and modulate blood sugar levels. Fiber also binds to bad fats and with water eliminates them from the body through bowel movements


Green tea and green tea extract have shown an ability to increase metabolic rate.


EFA-Eating fish is an excellent way to promote weight loss. Many people also choose to take essential fatty acid supplements that are high in EPA and DHA extracted from fish oils.  Consuming cold-water fish (e.g., salmon, herring, and mackerel) and fish oil supplements favorably influences
hormone-like substances in the body known as prostaglandins, specifically PgE1, conferring a protective effect against chronic inflammation and vascular disease, common in overweight individuals


Portion Control: Eat the majority of your food earlier in the day, when insulin sensitivity is better. Severely obese people should consider consuming the bulk of their calories for breakfast and avoiding any food after 7:00 p.m. Another strategy is to consume daily six small-calorie meals containing small amounts of protein, monounsaturated or polyunsaturated fat, and unrefined, low-glycemic carbohydrates. These small meals should not exceed 250-300 calories


Quick tips to losing weight:

FOOD
Eliminate soda pop- drink only water and herbal tea- green tea
Eliminate all foods that contain anything with corn syrup, fructose and high fructose corn syrup
Eat breakfast- high in protein
Substitute all flour and grain products with multigrain products
Eat at least 5-8 servings of vegetables a day
Eat at least 2 servings of  fruit a day (great snacks)
Use variety of protein: beans, lentil, soy products, eggs, turkey and fish
Replace all oils and fats for healthy oils and fats- Avocado, olive oil, flaxseed oil or walnuts
Increase fiber- using foods and supplements

FITNESS
Exercise minimum 3x a week for minimum 30 minutes of aerobic and weight lifting exercise

PORTIONS
 Breakfast largest meal of the day, then lunch, then dinner- snacks in between to only satisfy hunger or cravings otherwise skip it.

SUPPLEMENTS
All products are all natural and good quality supplements

TrueLeanExtreme- read more and order below
http://truestar.com/store/list.aspx?RepID=1314

Key Benefits
- Helps reduce conversion of excess carbs into fat
- metabolizes fat
-Provides you with nutrients your body needs
-Curbs your appetite
- Acheive desired results faster



 

Sit up straight while burning extra calories, and strengthen your core by sitting on a ball at work.

There are a few reasons why some of us can really benefit from taking supplements. Depending on your current state of health and diet some of us need more or less of a specific type of vitamin/ mineral.

Here are some more reasons to take supplements

1. Current commercial agriculture techniques leave soil deficient in important minerals, causing the food grown in this soil to share the same mineral deficiencies.

 2. Many foods are shipped long distances and are stored for long periods of time, both of which cause the depletion of vitamins in these foods, including the important B-complex and C vitamins.

3. Food processing, cooking, and preserving leads to nutrient depletion in our food supply that makes it difficult to obtain adequate nutrition from foods  alone.

4. Many fruits and vegetables are genetically bred to improve
visual appeal and crop yields,  not nutritional value, which frequently results
in lesser nutritional values  than our ancestors’ food supply.

For the supplements I recommend please click the link below and recieve a 10% discount all products and free shipping anywhere in North America on me!
http://truestar.com/store/list.aspx?RepID=1314

If you have anyquestions regarding supplements and whether its the right one for you please send me an email and I will get back to you as soon as possible. Info@NutritionAtHand.com



To read more about the benefits of supplements:
 http://www.care2.com/greenliving/10-reasons-to-take-nutritional-supplements.html#ixzz1dJryGBV1