How to protect yourself from the "Silent Killer"

3 Lifestyle habits that are essential and favorable to prevent Hypertension


What is the "silent killer?" This is the nickname for a deadly killer that people often over look. Did you know that hypertension effects approximately 73 million (1 in 3) adult Americans and is a major risk factor for cardiovascular disease (AHA, 2008). Hypertension can develop late in life individuals with normal blood pressure ages 55 have a 90 percent lifetime risk for developing hypertension (Chobanian, et al., 2003.) - And 28 percent of Americans are unaware that they have hypertension (AHA, 2008).

Here are some lifestyle modifications you can begin to make to decrease your chance of developing this "silent killer".

1. Weight reduction in overweight or obese individuals (Body Mass index 25 or above) can reduce systolic blood pressure by 5 to 20 mmHg for every 10 kg of weight lost. By implementing the Dietary Approaches to Stop Hypertension (DASH) eating pattern - a diet rich in fruits, vegetables, and low-fat dairy products, and low in total and saturated fat- can decrease systolic blood pressure by 8 to 14 mmHg. Restricting sodium intake to no more than 2.4 gm sodium (6 gm sodium chloride) per day can lower systolic blood pressure by 2 to 8 mmHg. (The DASH Diet can be discussed in further detail by request).

2. Limiting alcohol consumption to no more than 2 drinks per day can lower (for men) and 1 drink per day (for women) can drop systolic blood pressure by 2 to 4 mmHg. (A drink is defined as 12 oz of beer, 5 oz of wine, and 1 oz of 80 proof liquor.)

3. Engaging in regular Physical activity (e.g. brisk walking) for at least 30 minutes per day for most days of the week can reduce systolic blood pressure by 4 to 9 mmHg. (Chobanian, et al., 2003)

By implementing these lifestyle modifications you will lower blood pressure, improve the effectiveness of antihypertensive drugs and reduce CVD risk. For example a 1500 calorie (DASH) eating plan has effects comparable to single drug therapy- at no cost! Combining these three lifestyle modifications can accomplish even greater results! You now have 3 powerful motivators to prevent hypertension the "silent killer" and be on your way to a healthier better you! Have a healthy and happy day!

By, Natalie Pyles

Health & Fitness Expert, Medical Exercise CPT, Nutrition Specialist, Author,& NSA Speaker

Discover ways to Shop, Eat, and Lose: How the Supermarket Diet Works

Let me ask you a simple question that only you can answer truthfully? When's the last time you had a home cooked meal? If it's been a while, maybe that explains why you're not happy with the number staring back at you on the scale. If you do cook and are still struggling with your weight, then it' time for a cooking makeover. Either way- home cook or (soon-to-be former) take-out and fast food fan- your going to whittle away your waistline with Fitness Elements slimming, satisfying, and sustainable meal plans. Plus you'll be in and out of the kitchen quickly; most meals in this article and the New and improved Fitness Elements Meal plan book will take only 10-25 minutes to prepare and call for ingredients you may already know and love. Finally, you have in your hands a guide and tip sheet not only to weight loss - there are zillions of those- but also to a slimming way of eating that empowers you through choice, happiness, and amazingly yes you can keep it up for life.

Just like anything in life if it requires you to think and invest in the effort of making your own food, preparing, and planning doesn't it seem more likely that you will succeed. Yes you do have the power to slim down and slim down for good. Eat out or take out , and they've got the power to make you fat! Cooking your own food - the right food- is key to slimming down and staying that way. It doesn't take scientific research to tell you that restaurant and take-out food can hit you with lot's more calories, unhealthy fats, and loads of sodium that meals made at home can. If you've ever experienced not being able to take off your rings after a weekend frenzy of beer, pizza, and ice cream you know exactly what I'm talking about. For instance, instead of a Big Mac smothered with mayo, cheese, and a super sized side of fries try a Texan Chicken Burger, with a side of beans. This recipe has just a fraction of the calories, saturated fat, and sodium of fast-food burger and fries. Here is the delicious recipe for you to see for yourself and give it a try.

Prep: 20 minutes plus standing* Cook : 10 minutes* Makes 4 burgers

• 1 pound ground chicken meat
• 2 green onions, chopped
• 1 small zucchini (about 5 ounces), grated
• 1 medium- sized carrot, grated
• 1 tablespoon chile powder
• 3/4 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/8 teaspoon ground red pepper (cayenne)
• 1 can (16 ounces) vegetarian baked beans
• 1 tablespoon prepared mustard
• 1 tablespoon light molasses
• 4 whole- grain sand which rolls, each cut horizontally in half lettuce leaves

1. In medium bowl, combine ground chicken, green onions, zucchini, carrot, chili powder, salt, cumin, and ground red pepper, just until well blended but not over mixed.
2. On wax paper shape mixture into four 3 1/2-inch round patties, pressing firmly; set aside.
3. In 1 quart saucepan over medium heat, heat beans, mustard, and molasses to boiling.
4. Meanwhile, spray heavy 12- inch skillet with non-stick cooking spray. Heat skillet over medium- high heat until very hot but not smoking. Add patties to hot skillet and cook 5 minutes. Turn patties to cook until no longer pink inside. (Internal temperature should reach 165 degrees F), about 5 minutes longer.
5. Top bottom half of each roll with lettuce, then with a patty. Replace tops of rolls. Serve with baked beans.

Each burger (with 4 ounces of beans): About 429 calories *34 grams of protein * 51 grams of carbohydrate * 10 grams of fiber * 10 grams total fat (3 grams of saturated fat) * 92 mg of cholesterol * 1,037 mg of sodium

"But I don't have time to cook!" you say. That's what my clients say to me at first and some wait until it's too late. Friends you don't want to see some of the things I've seen when you neglect your health for a long period of time. You don't have to be elaborate or anything just try to do the best you can. I gave you your first recipe. Have fun with your New lifestyle and way of living you might just really enjoy it! Have a healthy and happy day!

By, Natalie Pyles

Health & Fitness Expert, Medical Exercise CPT, Nutrition Specialist, Author, & NSA Speaker

10 Nutritious Foods that Build Lean Muscle

How to build lean muscle with the right food combinations

If you are looking to lose weight and gain lean muscle then try choosing the right foods to get the look you want. Obviously, cutting calories and doing more exercise will help you to lose weight, but trying to get those ripped abs, and tight and toned body is a different story. These are some of the foods that will help with that nice lean look your after. I hope this helps!

1. Sunflower Seeds

These tiny, nutty gems pack a wallop of flavor and are a high source of protein. Pack a Zip-Loc® bag and munch while at work or sprinkle a handful on snacks (like yogurt) or even in cereal. I mix them in oatmeal and even sprinkle some on my tuna sandwiches.

2. Tuna

Hi in omega-3 fatty acids, tuna is one of the healthiest fish you can eat. I buy the Sunkist® in the pouch variety. Those seem to be less “fishy” and are more practical for when you are in a rush or on-the-go. Tuna is also high in protein and is a good post-workout snack. Make a salad with yogurt instead of mayo.

3. Grapefruit

Because of its high water content, grapefruits are a good pre-breakfast meal as well as an ideal mid-afternoon snack. They are low in calories, sodium and some studies even suggest that they contain fat burning enzymes. I buy the large, pink variety, slice in half, twice, and even eat the seeds.

4. Black Beans
This type of bean is high in dietary fiber and when combined with other good carbs (brown rice), they make an excellent source of a fat-free, high-protein meal. Black beans may also reduce cholesterol.

5. Olive Oil

Besides being delicious, olive oil can save your life. It contains potent plant antioxidants which protect against cell damage (cancer) and monosaturated fat which helps stop the breakdown of muscle tissue. Olive oil has also been known to be good for the skin. I use it in everything; sandwiches, steamed veggies and salads. Take care though, olive oil is perishable so don’t store opened bottles forever. Buy the first cold pressed variety.

6. Lean Roast Beef

Don’t be put off by the rich, red color of the slices, it indicates the care in which this delicious deli cut snack was prepared. It is high in protein and makes for a perfect pre-workout snack. The London Port Boar’s Head variety is by far the tastiest. Buy a quarter pound, otherwise it tends to dry-out in the refrigerator, taking on an unappetizing, gray color.

7. Broccoli

High in vitamin C and fiber, broccoli is my favorite vegetable for keeping fit and staying healthy. Best to steam lightly (around eight minutes) to retain the crunchy texture. Sprinkle a dash of salt and drizzle with olive oil. I eat broccoli with steamed sweet potatoes. The rich, green color is a kind compliment to the bright orange of the sweet potatoes and your muscles will thank you.

8. Eggs

Everyone knows eggs are a rich source of protein. I eat six egg whites two times a week. Don’t freak if a yolk slips in the mix, egg yolks are high in vitamin D which maintain healthy muscle tissue. If you're pressed for time (who isn't?), boil four, rinse under cold water (for easy peeling) and chill (in the fridge).

9. Coffee

Studies suggest that caffeine improves endurance as it eases pain — so you can train longer. Try a shot before working out. Incidentally, coffee is many peoples guilty pleasure. I'm not a coffee drinker, but here is a suggestion from those that are try drinking it black with a sprinkle of cinnamon, and try mixing it with hemp milk, although the thickness of the hemp seems to avoid maintaining a creamy base. Coffee also puts many people in a good mood. So why not enjoy it the choice is yours!

10. Yogurt

More and more studies are suggesting that a daily consumption of low-fat yogurt may help to burn fat and contribute to steady weight loss. Yogurt is also high in protein. I like Dannon light brand. It contains a whopping 24g of protein and is high in potassium, which helps elevate our mood. If you are lactose intolerent, you can eat Dannon light yogurt as it is made with active and live bacterial cultures, which convert lactose to lactic acid, making it easily digestible. If you are really into organic try Greek yogurt instead.

I hope these healthy tips will get you that lean muscle your looking for! Have a healthy and happy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

New article! Lose Half Your Body Weight in 10 Minutes!!!

How to get a Grip on your dieting efforts

OK, if that got your attention, it's time to get a grip on dieting. Fitness Elements can help. The nutrition gurus at Health.com and reviewed more than 50 popular diets, then compared them for safety, effectiveness, expense, and lifestyle factors (like the all-important "Can I drink coffee on this plan?" question). We can't promise you'll make your goal weight, but we'll give you the best guidance we can to help you find a plan you'll stick to. Good luck!

For those of you who know me and my philosophy on Nutrition you know that I believe in lifestyle changes that add up to huge sustainable Results. What people tend to do is start the next best thing that comes along. I have been in the health and fitness industry for over 17 years starting in Nursing working psych, med surge, home health, and rehab my personal favorite because people get Better by choice. What you need to know is diet and exercise are the cure to many health benefits. What you eat affects everything! I have known this for years it is no secret. Stop dieting and stick to something you enjoy and that will work for you long term. Here are the top 50 diets from the experts try narrowing it down to 3 and do some research and choose one and stick to it. Most important thing to remember is eat often. For men eat every 2-3 hours, for women every 3-4 hours, eat balanced meals to stabilize blood sugar levels, try 2 servings of fruit a day, and 3-5 servings of veggies a day this will help you. Enjoy! Have a happy and healthy day!

Choose your own Program...


Fitness Elements Lifestyle System 3-Hour 6-Day Body Makeover 8 Minutes AbsAtkins Blood Type Body-for-Life Cabbage Soup Curves Dr. Phil E-Diets Fat FlushFit for Life The Flavor Point Diet French Women Don't Get Fat Get With the Program! G.I. Grapefruit Hamptons Japanese Women Don't Get... Jenny Craig L.A. Weight Loss L.A. Shape Living Low-Carb The Mediterranean Diet NutriSystemOrnish The Perricone Promise Picture Perfect Pritikin Scarsdale The SkinnySlim-Fast The Solution South Beach The Step Diet Structure House Sugar BustersSuzanne Somers Weight Watchers The Zone

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

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Discover 9 Key Colors to Your Best Food Choices Part 1.

How to Apply Color Therapy for Optimal Health



Did you know color therapy is the radiant reflection of luminous energy in various wavelengths, with the power to affect both the body and the soul. Color therapy, or the conscious implementation of color to encourage well-being and healing, has been used in schools, hospitals, workplaces, and other institutions for decades. Science has shown that blood pressure, pulse, and respiratory rate are decreased by exposure to cool colors, such as green, blue, and black, and increased by warm colors, such as red, orange, and yellow.

For optimal health, eat foods in a wide range of colors. Your meals should be riotous rainbow of color, rather than a bland palette of whites or browns. Celebrate life, health, fitness, and even food choices by celebrating color!

Red

Red, the most physical and sensual of the colors, vibrates the most slowly and has the longest wavelength in the visible spectrum. Red is stimulating, hot, and exciting; it is associated with vitality, strength, passion, and willpower.

Red Foods

• Beets
• Cayenne
• Cherries
• Cranberries
• Dulse
• Kidney Beans
• Radishes
• Raspberries
• Red Apples
• Red Peppers
• Red Cabbages
• Watermelon
• Strawberries
• Tomatoes
• Red plums

These are some of the red foods for you and there's a whole lot more!

Orange

Orange is the blending of red (physical action) with yellow (wisdom). It symbolizes enthusiasm, outgoingness, optimism, confidence, joyfulness, and courage.

Beware fast-food restaurants use orange to attract lots of people without encouraging them to linger.

Orange Foods

• Almonds
• Apricots
• Cantaloupe
• Carrots
• Cumin
• Dates
• Ginger
• Mangoes
• Nectarines
• Oranges
• Papayas
• Paprika
• Peaches
• Sweet Potatoes
• Walnuts
• Pumpkins
• Tangerines

Orange can lift spirits, foster humor, and loosen repression. Try it!

Yellow

Yellow is warm and is associated with things sunny, cheerful, joyous, optimistic, practical, confident, and illuminating. It is also associated with wisdom, knowledge, logic, and the mind. Now I know why I chose yellow as one of my main colors for Fitness Elements (Wisdom).

Because yellow is such a sharpening color that it enhances alertness, concentration, communication, and focus, you will often find yellow on food packaging.

• Bananas
• Corn
• Dill
• Anise Seeds
• Cinnamon
• Chamomile
• Golden Apples
• Grapefruit
• Honey
• Lemons
• Lemongrass
• Nuts
• Pineapple
• Vegetable oils
• Yams
• Yellow Peppers
• Yellow Squash
• Whole grains

I hope you enjoy part 1 of the color therapy for optimal health and try to apply these colors to your fun food choices. See you next week for part 2. Have a healthy and happy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, and NSA Speaker

3 Top Secret Reasons Why You have not confronted Your true Health and Fitness Potential

How to Resolve Unfinished Business by Mastering your Weight loss Fears and Doubts

First lets start with going over all the what I call Unfinished business in your life this is a term I will be referring to often in this article. By unfinished business I mean all the messes you havn't dealt with. You may be struggling with legal, financial, relationship, organizational, health, physical fitness balance, weight loss, or career messes just to name a few. When you allow these to build up in your life, they can overwhelm you. The reason many people won't deal with this unfinished business is fear. Fear breeds doubt and , and doubt leads to a loss of confidence. It's a vicious cycle. If you leave these constant building blocks in you life and unresolved, a downward spiral begins and is soon gaining momentum. Suddenly life is out of control. This excess baggage is dead weight around your neck. It can bring you to a standstill and this my friends is not fun at all I have been there and choose never to go back.

The result is a tremendous drain on your energy. Some people have accumulated so much unfinished business over the years, it feels like they're pulling an elephant along behind them. There are three ways to handle this so lets get started:

1. You can play the denial and blame game.

Some people pretend it's not really happening. For example, a man worrying about his debt-load refuses to look at the real numbers in hope that they will somehow disappear. Rather than change bad habits, such as spending more than he makes, he finds it easier to live in fantasy world. Denial usually results in major consequences of the variety you won't like. Let us also examine this from a health point of view you continually eat fast food loaded in hidden fats and excess calories day in day out for days, weeks, months, years and then comes heart disease, obesity, diabetes, low back pain, knee problems, insomnia, and the list goes on my friends. This is real and you need to be truthful to yourself and the realities of what happens of years of abusing your health.

2. You can go into limbo the choice is yours.

Life sort of stops and you tread water. You don't fall back, but you don't make any progress either. It's frustrating, and of course the unfinished business is still there waiting to be dealt with later. Being in limbo keeps you stuck. I see this all the time and I know living a life full of constant struggles and no action is not the way to overcome your fears and doubts.

3. You can confront the Issue Head On and Never Look back.

This seems like the obvious course of action, yet so many people choose the previous two options. Why? We usually don't like confrontation-it's uncomfortable and there's and there's a certain amount of risk involved. Sometimes it can be painful, and may not work out the way you wanted it to. Here's a phrase that will help you: Step into your fear.

I hope this article will help you in your life and take the steps necessary towards your health and fitness achievment. Your road to freedom can be yours with these helpful tips, learn to be happy, visualize your dreams, learn to forgive others and yourself, keep a healthy peace of mind and stay focused on the big picture, and lastly prosperity can be yours my friends. Have a healthy and happy day!

By, Natalie pyles

Health and Fitness Expert, Author, and NSA Speaker

1 Secret Fitness Tip for You!

Did you ever consider actually Working Out and developing solid healthy food habits for Weight loss?

Mmmmmm... Now there's a thought

That is all I'm gonna say for today!

Your Friend in Health and the Fitness Truth,

Natalie Pyles

ShanenMarie's Sweet 17 Weight loss Success!

Why this Teenager is so valuable to the Health and Fitness Industry

In her own words and she gets it!

Like many people out there in the world, when I’m bored or stressed I eat. My name is ShannenMarie and although I’m only 17, I’ve been struggling with my weight for five years. That may not sound like such an outrageously long time but as far as I’m concerned, those five years were five years too many. At 12 years old my family moved from New Jersey to Arizona and that is when my bad habits began to develop. In New Jersey I was an active kid and a diligent student. For quite a few years I participated in sports such as gymnastics and martial arts. Unfortunately moving really threw me for a loop. With few friends or activities available, I was often bored and began eating to pass the time away. The stress of high school was what really piled on the pounds for me. Every kid wants to be pretty and popular and the scrutiny made me incredibly self conscious, which of course only worsened my eating habits. At the end of my junior year I was five feet tall and 153 pounds. I’d tried every miracle weight loss solution in the book and nothing worked. Enough was enough, to say the least. I decided to give Natalie a call because I realized that no matter how many stars I wished upon, hope wasn’t going to magically change my body into that of a supermodels overnight. Everything boils down to hard work in the end and with Natalie’s help I’m learning how to eat right and am finally seeing results. So far I’ve lost over 20 pounds! Sure, it was hard at first but Natalie kept me focused and motivated. I know I still have a lot more hard work ahead of me but this is a change I truly want to make for myself and the success I’ve had so far keeps me going. Now the only thing I wish upon a star for is a vegetable that tastes as great as chocolate.


ShannenMarie
Phoenix, AZ

2 Keys to Understanding Acidity and Alkalinity and How to use Raw foods for Healing

How to associate Acid with Yin and Alkali with Yang

Did you know raw foods can have an important role in healing? This article will discuss the balancing properties of various foods, and the difference between acidity and alkalinity and why you need to know these important facts. Isn't it absolutely wonderful to be able to heal your body while enjoying nature's bounty and all that it has to offer?

Acidity and Alkalinity

Acidity and alkalinity can be measured by the pH scale, a numerical range from 0 to 14:7 is neutral, lower numbers indicate increasing acidity, and higher numbers indicate increasing alkalinity. In layman's terms, pH is a measure of hydrogen-ion concentration or activity . Acidity is a state of excess hydrogen, and alkalinity is a state of insufficient hydrogen. " Excess" and "insufficient" are, of course relative terms; pure water has a pH of 7, whereas the human body is, overall slightly alkaline.

To help simplify this concept lets associate Acid with yin qualities and alkali with yang qualities. An acidic condition , thus, could also be described as a yin excess, and an alkaline condition could be described as a yang excess. Taking this concept to another level, those foods are acid- forming in the body stimulate yin, while those foods that are alkaline-forming stimulate yang.

Electrolytes can affect the body's pH balance. Electrolytes are minerals (including, calcium, lithium, magnesium, phosphorus, and potassium) that, when in solution, conduct electricity. Alkaline elements attract a negative charge, and acid elements attract a positive charge.

Pay attention my friends to your body lactic acid build up in your body leads to your system becoming more acidic, and cellular function is diminished. Most people will find that being slightly a little more alkaline is healthful and will help your well being benefit from being more alkaline through your diet; being overly alkaline, however, is unhealthy. Always try to be aware of the right amount and the right kinds of food that will help you and your health goals and needs. These are true facts that you need to know and make good decisions about. Good luck and have a healthy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

1 Fitness From the Inside Out

How to Win with Fitness with One Body, One Mind, One Heart, and One Spirit

We are made up of 4 dimensions and need to understand these 4 in order to achieve lasting results in our fitness efforts and in life in general. Over the years of being in the health and fitness industry I've come to great understanding of human and life needs not just the physical realm alone. It is my duty to help you understand these value systems and principles to have lasting, and sustainable results. When you work hard for something with discipline, determination, and dedication you will appreciate it so much more and be less likely to repeat history with your quick fix mentality and approach that society has put right in your face day in day out. I'm sure partly what you believe has been taught maybe true maybe not but if it sounds too good to be true with no effort it probably is my friends. Your body is a system of many parts and it cannot be out smarted so try to understand yourself from the inside out which will lead you to victory with your hard earned fitness efforts.

First off you are a Physical being which can be related to the body. You can look at it as Physical Education instruction in the development and care of the body ranging from simple calisthenics to training in hygiene, gymnastics, and performance and management of athletic games. The laws of nature are important and require us to be physically active to be fully happy and healthy.

Secondly the human Mind is the part of an individual that feels, perceives, thinks, wills, and esp. reasons. It can be your view point, opinion, mood, desire, and intention. Lastly it is your own intellectual ability. I believe what matters to you really matters and finding your voice in fitness will make all the difference in sustainable results.

Third your Passion the human Heart what do you feel strongly about? What do you love about fitness? What angers you about fitness and why has it failed you in the past? Do you treat your body and health with affection and set enthusiastic goals to stay excited about? These are all very important to keep your fitness lifestyle and vision going time after time.

Fourth and lastly, your Spirit the life giving force, your breathe, your flow, essential or real meaning of something, intention, and your conscious. This is why when you know how to eat and exercise right you are violating your spiritual being this is being in tune with your inner self, awake, alert, and not being asleep or unconscious to what is going on around you.

I know in my heart I will continue to try to spread the fitness truth and help people to better understand their shortcomings, their strengths, and to find life strategies and proper planning to avoid the pitfalls before its too late. Yes it may not come over night and why it is so hard to face the truth when it comes to weight loss, fitness, health, wellness, and nutrition for some I don't know. I will tell you this my friends if you try long enough and hard enough your true fitness potential can become a reality. Have a healthy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

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How You and Your Family can take the Green Ultimate Family Expedition

How to take a Volunteer Family Vacation Experiencing Nature, Science, and Education


Imagine you and your family, off on a scientific expedition, like studying whales in British Columbia or helping manage a rain forest in Puerto Rico. Did you know this is possible for you? Next year, instead of going to the seaside resort, an amusement park, or a cruise, plan to take your family on a volunteer vacation. Not only will you save money, have a terrific adventure, and provide valuable manpower on projects that are helping the planet and all its inhabitants. This would create an amazing bond between you and your family while showing acts of kindness and grattitude to the world. Nature is one of the most enjoyable FREE gifts of all. Escaping into nature is also very destressing and where we tend to be most creative.

Many volunteer vacations are a subset of a booming trend known as "ecotourism." That means environmentally conscious travel to places where nature is the main focal point and attraction. Many of the places where nature is at its most dramatic are in less developed countries, so ecotourism aims to benefit the people who live there - by using local services (for example hiring guides or eating at local restaurants) and helping protect the place your visiting. While there are an increasing number of high-end-eco-resorts, there are also many inexpensive opportunities to stay in comfort surrounded by spectacular scenery- especially if your willing to volunteer your time.

In addition to the specific project you're working on, there's usually a lot more to enjoy: the company and camaraderie of fellow volunteers; the travel to spectacular locales; meeting, working, and living with local folks; and spending your time off exploring the area can create memories for a lifetime.

Here are a few tips to research if this is something you find attractive for you and your family:

1. Sierra Club offers "Service trips" Visit www.sierraclub.org and search on "volunteer vacations."
2. If you would enjoy picking grapes in California's beautiful wine country or learn about organic gardening in the splendor of the southern Colorado Rockies. Visit www.wwoofusa.org

I hope you find some of these helpful tips valuable and you too can make use out of a memorable trip for you and your family. Have a happy and healthy day!

By, Natalie Pyles

Health & Fitness Expert, Nutrition Specialist, Author , & NSA Speaker

Five Famous Fibs and Fables: The Worst Nutritional Advice Ever Given

How to Determine if Food Combining is right for You

Fib 1. The Philosophy of food combining, in which certain foods are said to compliment or oppose each other in the digestive process, is based primarily on cooked food and cooked food only! When you are following a Raw foods diet, which is bountiful in the enzymatic activity that aids digestion, proper food combining is not as critical. It does become critical, however, for people with poor assimilation, digestion problems, low energy levels, diabetes, and high performing athletes.

Fib 2. If you are eating a completely Raw diet or trying to convert to mostly Raw diet these rules should apply only if you are not experiencing any health concerns, these food-combining guidelines will be helpful to you and your energy levels throughout the day.

Fib 3. Not properly mixing foods that require different digestive times and enzymes can cause food digestion to be difficult or slow. This is a very true fact my friends and you should experiment with this a little try to pay attention to times you feel really sluggish and not energetic I can guarantee it is something you ate that is having a hard time digesting. Starch Digestion, for example begins in the mouth and requires alkaline digestion secretion; but protein digestion begins in the stomach, where acid secretions such as hydrochloric acid and pepsin are found. When mixed, the alkaline and acidic secretions neutralize each other, resulting in poor digestion of both starch and protein.
Fib 4. Drinking beverages simultaneously with meals does not affect the diluting of your digestive juices. Yes it does and ideally try to drink one half-hour before a meal or one and a half hours after. This is also great for weight loss drinking lots of H20 will fill you up without filling you out and when your meal comes around you will already feel full.

Fib 5. It is good to mix fruits and vegetables together. I don't know about you my friends but that doesn't even sound good. Fruits and veggies are not generally best when mixed together. The exceptions to this rule are avocado (a fruit), which combines well with vegetables, and celery and lettuce, which combine well with fruit. Avoid combining acidic fruits such as grapefruit with sweet fruits such as raisins, because acidic and sweet fruits require different digestive times and secretions. Not to sound inapropriate or anything but people who find themselves complaining that fruit gives them gas can blame it on improper combining or the fact that that the fruit is cleansing bacterial overgrowth from the digestive tract.

For optimal digestion, try to eat light foods before heavy foods, because the lighter foods (being more watery) will be digested more quickly. Eat fats and proteins at separate meals. Example: 1 tspn of Organic Peanut Butter and a small sliced apple or 3 oz of albacore tuna fish with 6 low salt Triscuits. Those are great mini meal ideas with the right combination! Save Raw desserts such as cakes, cookies, and puddings to be eaten at least an hour after a meal and only a couple times per week. I hope these tips help you my health and fitness friends. Have a healthy and happy day!

By, Natalie Pyles

Health & Fitness Expert, Nutrition Specialist, Author, NSA Speaker