NUTRITION WORKSHOP

No more dumb diets, just smart eating!
You will learn how easy it is drop fat and change your body composition and still eat 5 to 6 meals a day!
“Its just science at work”

Tuesday, April 23rd at 4pm
we will meet at
open to all
free to all
Sponsored by Fit Manzanita
please rsvp to Janice at spa manzanita
503 368-4777

Nutrition class/workshop to be given at Fit Manzanita.

You will learn how easy it is drop fat and change your body composition and still eat 5 to 6 meals a day!
I am looking for feedback from you all as to when a good time of day and day of week would bring the most people. This is open to all members and non-members of Fit.
Taught my yours truly, Janice Gaines BS LMT, Fitness Wellness Coach.
Please email me: janice@spamanzanita.com or call spa manzanita 503 368-4777

I will probably end up doing this workshop two or three times in the next couple months.

Ask Janice
Living organisms developed an internal biological clock, called the Circadian rhythm, to help their bodies adapt to the daily cycle of day and night- light and dark as the Earth rotates every 24 hours. Our body works differently from hour to hour, day to day and year to year. These patterns of change occur in all living organisms. Chronobiology studies the biological rhythms; ultradian rhythms are shorter than a day with a length, from thousandths of a second (like the pulses in neurons) or seconds (like the heartbeat) to the rhythm of about 90 minutes in our sleeping cycle from sleep to deep sleep, circadian rhythms, which last about 24 hours and infradian rhythms, longer than a day. The most well know is the female cycle, another cycle is the week, it has a biological basis – the immune system has a weekly rhythm.
The biological clock (a term used long before the clock was created), is a piece of brain made up of two tiny clusters of several thousand nerve cells that “tell time” based on external cues, such as light and darkness. This region of the brain is referred to as the suprachiasmatic nucleus (SCN), located very close to the optic nerve where it can get information directly from the eyes. Circadian rhythms are controlled by “clock genes” that carry the genetic instructions to produce proteins. The levels of these proteins rise and fall in rhythmic patterns. These oscillating biochemical signals control various functions, including when we sleep and rest, and when we are awake and active. Circadian rhythms also control body temperature, heart activity, hormone secretion, blood pressure, oxygen consumption, metabolism and many other functions.
Daylight resets the internal biological clock every day so it is synchronized with a 24-hour day
Air travel to a distant time zone can also disrupt normal cycles. Jet lag is a disconnect between local time and your body’s time. Once you arrive at your destination, the change in daylight hours will reset your internal clock, but it will take a few days to get rid of the jet lag. The human circadian rhythm is not exactly 24 hours – it’s actually 10 to 20 minutes longer. Other species have circadian rhythms ranging from 22 to 28 hours. The biological clock in living organisms keeps working even when the organism is removed from natural light. Without daylight, the biological clock will eventually start running on its own natural cycle. If you lived in an underground bunker under constant artificial light, you would continue to follow an approximately 24-hour sleep-wake pattern, but your cycles would slowly get out of phase with actual daytime and nighttime. But as soon as morning light hits the eyes, the clock will reset to match the earth’s 24-hour day.
Why aren’t organisms’ internal clocks exactly 24 hours long? A theory is the competition for food and other resources is most intense among species with 24-hour cycles. If you eat at the same time as everyone else, you’re less likely to get your share. Our slightly out of sync internal clock may have evolved to help us survive the competition. Biological clocks also play a role in longer cycles such as hibernation, bird migrations and even annual changes in the color of a hamster’s coat. When the animal brain records longer days in the spring and shorter days in the fall, it triggers hormone secretion that influences these events.
Light is the main signaling influencing circadian rhythms: The hormone melatonin is most important in the control of the rhythms. Production of melatonin is in the pineal gland also referred to as the “third eye” and is directly influenced by light. In mammals it is influenced through the eyes. When it gets dark the gland starts the production of melatonin, when it gets light again it stops. During longer nights more melatonin n is produced. Irregularities in melatonin production can cause sleep problems, lethargy and mood disorders.
The neurotransmitter serotonin is believed to influence mood and brain activity. Many antidepressants on the market today are used to help in production of serotonin. Interestingly melatonin and serotonin cannot be produced at the same time. Serotonin and melatonin work in conjunction with each other. When serotonin levels are high melatonin levels are held in check – and visa versa. After the lights are out at night your melatonin levels rise and your serotonin levels fall. The morning light immediately starts suppressing melatonin levels and allowing the rise in serotonin. Getting outside in the natural light helps this process and allows a full release of serotonin for the day’s use. Many believe that seasonal affective disorder (SAD) is partly caused by high melatonin levels due to the lack of exposure to light which act to suppress serotonin release. The message here is: get out in the light in the morning and turn down the lights at night.
Janice Gaines
Jan 2012

Ask Janice
A NEW KIND OF NEW YEAR’S RESOLUTION
This New Year I would like to suggest a different kind of resolution. Instead of thinking of ways in which you can improve yourself, I suggest make a resolution that each day you do a random act of kindness and work towards improving someone else’s life.
Our New Year’s resolutions are often born from thoughts and feelings about ourselves; things we don’t like and want to change. I have noticed in my own life that when I am feeling bad it is easier for me to act in ways that are not so good for me, like eating the wrong things or drinking or other ways that actually can make me feel worse. I also have noticed that when I do something good for someone else especially during those hard times I feel better. As a massage therapist and fitness/health trainer for almost 3 decades there has been many times I have not felt like working because I was sad or mad about something in my own life but being work and having that responsibility I had to continue and to my amazement and gratefulness I would start feeling better almost as soon as I started either doing a massage and helping someone else out with their problems. You see we are all struggling and we all share the same challenges, the more we reach out to help others the better our own lives will be.
There was a study (you knew I would quote a study), published in which participants were asked to behave helpfully toward another person for just a few minutes a day. After six months, participants reported a much greater self-esteem and happiness than those in the control group. Not only is doing good deeds sure to spike your happy meter, but more and more research proves there are physical benefits, too. Studies have found that people who make a habit of helping others report better health than those who don’t, and seniors who do volunteer work may actually live longer. In 1890 William James (brother to author Henry James) wrote a two-volume magnum opus The Principles of Psychology and is still required reading for students of behavioral science. James paid attention to the relationship between emotion and behavior. Conventional wisdom tells us that your emotions cause you to behave in certain ways. James became convinced that this commonsense view was unfinished and he proposed a new theory which took 6 decades to become accepted. He hypothesized that the relationship between behavior and feelings is a two-way street. By changing behaviors you can change feelings. As Aristotle said “we are what we repeatedly do. Excellence, then, is not an act, but a habit.”
I found an article written by Dr Oz and DR Rozien, they explain that when people give to others, whether it be money, time, or some other act of kindness, they experience a rush of endorphins similar to a runner’s high. Even just thinking about helping people can boost positive emotion, strengthen your immune system, reduce stress, and decrease pain. In one study 20 percent of the people lost weight after they started volunteering. . Creating small acts of kindness is behaviors that can improve your feelings of self. It has been scientifically proven to have therapeutic that it can help those with depression disorders.
On Friday December 14th we as a nation had our breath knocked out of us. The grief is more than words can describe and it is almost beyond our abilities to know what to do or even begin to breathe again. A suggestion made by the wife of the Rabbi in Sandy Hook CT appeals to me. “What we need is a good flood – a flood of kindness, of caring, of compassion, of goodness, of warmth, of benevolence, of support, of reaching out. There are, thank G-d, enough of us on this planet to make sure that not one human being ever feels lost. We need a Flood of connections. Not just the trickles that come from time to time, but everywhere, all the time. We need to be at least as aware of the ecology of human behavior as we are of the ecology of the physical resources of the planet. It has to penetrate all aspects of our world – the worlds of business, the media, education, culture, science, the arts, medicine – we need a flood, a good flood. Every single one of us has to know that we can make a difference, and we need to put serious thought to how we can best do that.”

THE HOLIDAY GIFT YOU DON’T WANT

We all know about the holiday weight gain syndrome; they say “10 to 15lbs from Thanksgiving to New Year’s”. I wanted to find out if that was really true, so I did some fact checking. In my research I came across some pretty alarming “statistics” about the average American’s holiday-season weight gain. I found reports of everything from 3 to 20 lbs. Howe

ASK JANICE

This time of year is the “primo” time of year for getting outside, taking a deep breath and going for a walk. Summer and all its commotions are over and winter is just around the corner.

Time to slow down a bit and be reflective and maybe think about how you want to end 2012 with some new habits and begin 2013 with a healthy bang.

Taking in the colors of autumn has continuously been one of life’s simplest pleasures. Here on the Oregon Coast we have great fall colors, maybe not as they do inland but what we do have some of nature’s other magic. Fall offers particular tones of light and the distinctive way it falls (pun intended), through the trees and across the ocean. The coast also offers an amazing air quality and there is something extraordinary about it this time of year. The combination of these three characters offers an amazing gift of nature that is so accessible and affordable to us. All we have to do is walk out the door.

Beside the pure mental therapy of going for a walk this time of year there are some fantastic health benefits. Wow all that for the low price of $0.

The consequences of walking!

• Walking is a mode of transportation that gets you from one place to another.
• Walking is easy and you can do it alone or with friends.
• You will be healthier mentally and physically.
• Improves your sex life. J

Harvard Research says: “Later in life, walking becomes as much an indicator of health as a promoter of it. After age 65, how fast you walk may predict how long you have to live. Walking, or gait, has long been recognized as a proxy for overall health and has been measured in many studies. Researchers have found a remarkably consistent association between faster walking speed and longer life.” This statement was made because a number of studies done. One study conducted at the University of Pittsburgh and published Jan. 5 2011; issue of The Journal of the American Medical association found a remarkably consistent association between faster gait speed and longer life. They calculated that people with gait speeds of 1 meter per second or faster lived longer than would be expected given their age of gender. (1 meter/second is equal to 2.2 miles/hour. That is just a bit slower than the speed needed to cross the street at most timed traffic lights.)

So does this does not mean if you are older and you work on going out there and walking faster you will live longer. One cannot draw that kind of cause-and-effect conclusion from this study. But on the other hand countless studies undisputed conclusions that walking and walking faster results in better health and a longer life.

Counting Steps

How about counting steps to make it a bit more interesting and to be sure you are walking you’re way to a longer healthier life?  I suggest adding in a pedometer. They can help you set and reach goals, offer motivation and accountability. Just clip it to your waistband and of f you go, you won’t even know its there. You can even use it in your daily life to see how many steps you are taking.  Other studies show that distance counts too! In addition people that wear a pedometer walk about 2000 more steps a day, (about a mile), then those that don’t.

• Fewer than 3,500 steps: very sedentary.
• 3,500 to 5,000: sedentary.
• 5,500 to 7,500: somewhat active. You’re headed in the right direction but need to step it up.
• 7,500 to 9,000: doing better, but still not meeting the minimum recommendation.
• More than 9,000 steps: active. Stick with it and keep moving.
• 10,000: the minimum goal recommended by health experts.
• If your goal is to lose weight, you probably need to work up to 12,000 or more steps a day.

Forgive me for seguing from the beauty of autumn on the Oregon Coast to research studies to pedometer technology.  I am a bit of a nerd in that sense. Never the less this is a great time of year to go out and enjoy the outdoors, and get a jumpstart on the winter. Nature is a great motivator; it wants you out there enjoying it!

 “If sugar were to be put on the market for the first time today, it would probably be difficult to get it past the FDA.”

Of all the foods consumed today, refined sugar is considered to be one of the most harmful to our bodies!

Sugar is a simple, edible, crystalline carbohydrate. The history of sugar dates back thousands of yeas. The process of making sugar from sugarcane was developed in India around 500 BC. Sugar production has a dark ugly history, intertwined with corporate fights for profits at the expense of third world country slavery and enormous environmental impacts. To this day sugar production still uses exploitative labor practices. Sugar manufacturers are aggressive in defending their product and have a strong political lobby, which allows them to continue selling a deadly food item that by all reason should not be allowed in the American diet. However this article is not about the politics or history of sugar.

Sugar meets the definition of a drug.

Refined sugar, by some is called a drug, because in the refining process everything of food value has been removed except the carbohydrates – pure calories without vitamins, minerals, proteins, fats, enzymes or any of the other elements that make up food.

When you take a substance out of nature and refine it to maximize its chemical surface area and biological activity you are creating a drug with intentions of a desired bodily affect. Cocaine is a drug that’s refined from coca leaves. Opium is a drug that’s refined from poppies. And sugar is a drug that’s refined from sugarcane.

…Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition says, “…white refined sugar-is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11.

Sugar is, essentially, a legalized recreational drug that’s socially acceptable to consume. And yet, just like other drugs, it destroys a person’s health over time, rotting out their teeth, disrupting normal brain function, promoting heart disease and directly causing diabetes and obesity. The argument that “street drugs are outlawed because they’re dangerous to a person’s health” falls flat on its face when you consider what sugar does to the human body.

If you have any doubts as to the detriments of sugar (sucrose), try leaving it out of your diet for several weeks and see if it makes a difference! You may also notice you have acquired an addiction and experience some withdrawal symptoms. 

…Studies show that “sugar” is just as habit-forming as any narcotic; and its use, misuse, and abuse is our nation’s number one disaster.

Sugar is now 20 percent of the American diet. More facts: the average American eats 22 teaspoons of sugar a day, in 2003 we ate 142 pounds on average of sugar (much more for teenagers), and sweeteners, 46 gallons of soft drinks but only 8.3 pounds of leafy vegetables.

Hidden sugars: Sugar has many forms and is hidden in our food. You may have stopped adding that teaspoon of sugar to your coffee and cut back on your afternoon candy run, many not-so-obvious foods are chock-full of hidden sugars. Anything from bagels to yogurt can contain a high amount of added sugars.

Deciphering Labels

It can be confusing to try to find out how much added sugar a food contains. The sugar listing on a Nutrition Facts label lumps all sugars together, including naturally-occurring milk and fruit sugars, which can be deceiving. This explains why, according to the label, one cup of milk has 11 grams of sugar even though it doesn’t contain any sugar “added” to it.

Read the ingredients list. Learn to identify terms that mean added sugars, including sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar, to name a few.

Sugar means beat and cane sugar, white or brown, fructose and corn: the biological effects are all the same. The point is sugar is poison!

For more information I suggest watching a lecture given by Dr. Robert Lustig called “Sugar: The Bitter Truth” posted on YouTube.

Ask Janice

“If sugar were to be put on the market for the first time today, it would probably be difficult to get it past the FDA.”
Of all the foods consumed today, refined sugar is considered to be one of the most harmful to our bodies!
Sugar is a simple, edible, crystalline carbohydrate. The history of sugar dates back thousands of yeas. The process of making sugar from sugarcane was developed in India around 500 BC. Sugar production has a dark ugly history, intertwined with corporate fights for profits at the expense of third world country slavery and enormous environmental impacts. To this day sugar production still uses exploitative labor practices. Sugar manufacturers are aggressive in defending their product and have a strong political lobby, which allows them to continue selling a deadly food item that by all reason should not be allowed in the American diet. However this article is not about the politics or history of sugar.

Sugar meets the definition of a drug.
Refined sugar, by some is called a drug, because in the refining process everything of food value has been removed except the carbohydrates – pure calories without vitamins, minerals, proteins, fats, enzymes or any of the other elements that make up food.
When you take a substance out of nature and refine it to maximize its chemical surface area and biological activity you are creating a drug with intentions of a desired bodily affect. Cocaine is a drug that’s refined from coca leaves. Opium is a drug that’s refined from poppies. And sugar is a drug that’s refined from sugarcane.
…Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition says, “…white refined sugar-is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11.
Sugar is, essentially, a legalized recreational drug that’s socially acceptable to consume. And yet, just like other drugs, it destroys a person’s health over time, rotting out their teeth, disrupting normal brain function, promoting heart disease and directly causing diabetes and obesity. The argument that “street drugs are outlawed because they’re dangerous to a person’s health” falls flat on its face when you consider what sugar does to the human body.
If you have any doubts as to the detriments of sugar (sucrose), try leaving it out of your diet for several weeks and see if it makes a difference! You may also notice you have acquired an addiction and experience some withdrawal symptoms. …Studies show that “sugar” is just as habit-forming as any narcotic; and its use, misuse, and abuse is our nation’s number one disaster.

Sugar is now 20 percent of the American diet. More facts: the average American eats 22 teaspoons of sugar a day, in 2003 we ate 142 pounds on average of sugar (much more for teenagers), and sweeteners, 46 gallons of soft drinks but only 8.3 pounds of leafy vegetables.
Hidden sugars: Sugar has many forms and is hidden in our food. You may have stopped adding that teaspoon of sugar to your coffee and cut back on your afternoon candy run, many not-so-obvious foods are chock-full of hidden sugars. Anything from bagels to yogurt can contain a high amount of added sugars.

Deciphering Labels
It can be confusing to try to find out how much added sugar a food contains. The sugar listing on a Nutrition Facts label lumps all sugars together, including naturally-occurring milk and fruit sugars, which can be deceiving. This explains why, according to the label, one cup of milk has 11 grams of sugar even though it doesn’t contain any sugar “added” to it.

Read the ingredients list. Learn to identify terms that mean added sugars, including sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar, to name a few.
Sugar means beat and cane sugar, white or brown, fructose and corn: the biological effects are all the same. The point is sugar is poison!
For more information I suggest watching a lecture given by Dr. Robert Lustig called “Sugar: The Bitter Truth” posted on YouTube.

Fall is officially here and we all know whats coming for the next eight months. It’s exciting, we do love the storms high seas and big winds it is one of the many reasons we live here. But something I hear over and over again is the moaning about winter weight gain and depression. That does not have to be. Why not make a vow right now to not let that happen this year? Let fall of 2011 be the beginning of a new way to do the winter on the north Oregon coast.

We are having our first storms of the season and it can be a bit shocking, we spent the last couple months enjoying lots of light and warm temperatures. We walked on the beach, went for bike rides and sat outside. That made us feel better, we all have smiles on our faces, but now it’s changing, it is dark in the morning when we get up, and it is getting darker earlier. If you start your new habits now before the weightlessness of summer leaves you then you will be ahead of the game. Please don’t wait until you are feeling miserable and low to inspire yourself to do “something about it”. You can still have that summer kind of smile throughout the winter.

First you need to ask yourself “who is in charge of your life”. Then when you answer yourself that you are and no one else then you are on your way to taking control. Your thoughts control your actions and in turn affect your behavior and thus your moods.

Focus on doing one thing at a time. If it is your time to exercise then do it and think of nothing else that you “need” to do because you already decided that this is one of those things. Accomplish that and it will set you up for feeling focused all day.

All of us on the coast get hit with the dark day blues but even if you do not suffer from depression, you will benefit emotionally from half an hour of exercise; feeling instantly invigorated, lighter and happier. You need to get out and exercise every day to help keep your body and your brain healthy. Exercise is useful in controlling feelings of depression and anxiety for a number of reasons;

• While exercising your body produces endorphins or feel-good chemicals which make you feel instantly better and happier; effects last for some time after you stop exercising. These chemicals may also help combat depression.

• Exercise removes the build-up of stress hormones in the body which can undermine wellbeing, causing problems such as headaches, fatigue, and loss of concentration, problems sleeping and many other mental and physical symptoms.

• Exercise can provide focus; having new goals provides direction, and obtaining those goals however big or small breeds a sense of achievement and self confidence.

• Exercise gives a feeling of release from problems; you can abandon responsibilities and concentrate on the purely physical; controlling your breathing, running for that extra half a mile, following a class etc.

• Exercise can provide a change of scene, getting people out of their homes and routines, meeting new people and feeling less isolated. Group exercise can provide a sense of belonging, even if it is just smiling at the other runners or walkers in the park. Joining a team or class provides opportunities for social contact beyond the normal sphere of your life and its attendant stresses, and can make a refreshing change.

• Exercise can boost self-esteem, gaining new skills, improving body image, becoming fitter, and looking healthier.

• The benefits of exercise last longer than quick-fixes such as comfort-eating, smoking, or drinking tea or coffee, all of which may contribute to the problem.

Walking is one of the best ways to get in extra exercise throughout the day. Start a new habit!

· Get up 15 minutes early and start your day with a brisk walk around the block. Use this time to think about your day and what you want to accomplish.

Hiking in the fall is by far the most wonderful time to be out there.

· Research some great places to hike nearby, so on your next day off have field trip day planned. That will give you a goal and something to look forward to.

Indoor strength training is perfect for those really stormy days.

· It’s time to look into getting home gym set up or joining a local facility. My next article is going to cover that topic.

Fall is a time of year to recommit yourself to exercise; it is good for the mind, the body and the soul!

By Janice B Gaines BS LMT

Everybody knows that proper diet and nutrition is good for the body, but are you aware of how important eating right is for mental and emotional health? The mind is integrated into the body’s system as much as any organ and must not been seen as a separate entity. You feel better when you eat right!

When we neglect to feed our bodies good food and proper nutrition it affects us in many ways; fatigue, weariness, lack of clarity, malaise and the list goes on… Often these symptoms are not noticed in and of themselves because we adapt and it becomes normal over time.  If left alone for too long, these states of existence can lead to more serious conditions. This is a slow progression, similar to the story of the Boiling Frog. If a frog is placed in boiling water, it will jump out, but if it is placed in cold water that is slowly heated, it will not perceive the danger and will be cooked to death. This applies to us; the inability to react to significant changes that occur gradually.

Keep in mind (pun intended), that depression and anxiety are caused by imbalances in chemical messengers in the brain – neurotransmitters. Remember neurotransmitters are chemicals that are produced in the brain and they are the information network for our body and mind.

Three to Avoid

1. Caffeine: Why do so many people (yours truly included), consume so much caffeine?  How does it work? It’s easy to understand. There is a chemical called adenosine created in the brain and it binds to its receptor.  This normal binding action causes drowsiness by slowing down nerve cell activity. Caffeine looks like adenosine. It therefore binds to the receptor blocking out the real adenosine, but instead of slowing down nerve cell activity it does the opposite and speeds it up. Caffeine also increases dopamine levels. This seems cool at first because dopamine is a neurotransmitter that activates our pleasure centers. Heroin and cocaine do that too, obviously to a higher degree but same mechanism.  There are a number of problems with this over the long run. Deep-sleep is a real issue and without it many unwanted symptoms come about such as depression. Caffeine causes stress on our system the affects of which cause the body a state of exhaustion that can seriously weaken emotional health.
2. Refined sugar: The reasons to avoid sugar are numerous. Sugar acts on the same brain receptors that alcohol and heroin do. Along with this comes the addiction. Like caffeine the long term affect is bad, causing brain chemical imbalances. In addition excess sugar creates unstable blood sugar levels that leave us irritable, moody and craving more sugar. That leads to weight gain and you know how “good’ that feels.
3. Junk Food: I think the name says it all! Junk food according to Wikipedia: “is an informal term applied to some foods which are perceived to have little or no nutritional value, or to products with nutritional value but which also have ingredients considered unhealthy when regularly eaten, or to those considered unhealthy to consume at all.” Recent research: Scripps Research Study Shows Compulsive Eating Shares Same Addictive Biochemical Mechanism with Cocaine, Heroin Abuse. The study showed that rats on junk food would rather starve than eat healthy. This says quite a bit about the effects on brain chemistry and imbalances that occur. By the way this category includes sugar, salt and saturated fats.

Three to Eat

1. 1. Rice, oats and other whole grains: these foods are rich in vitamin B and folic acid. They are low-glycemic foods, which mean they release glucose into the bloodstream gradually, thus preventing sugar lows and mood swings. They are rich in the trace minerals which we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol levels. Stay away from instant varieties. In fact anytime you see “instant” on a food label, “just say no”.
2. 2. Proteins: choose organic, low fat proteins. Eggs, fish, chicken and beef are all good choices. Protein should be part of every meal; your body does not store it. You need it to maintain healthy metabolic rates and feed your body the fuel it needs to regenerate muscle, bone, blood cells and brain cells.
3. 3. Fruits and vegetables: my theory is mix up the colors. Different colors indicate that you’re getting different nutrients and vitamins, plus it’s a fun way to put the meal together. Choose organic and fresh!  Mom was right vegetables are good for you and you will feel better for eating them.

Don’t be the frog in the water, jump out now!