Selecting the ideal exercise partner

Having a workout partner can keep you motivated & accountable; & finding the right workout partner can push your workout to the next level. But the wrong workout partner can demotivate you & stall you on your path to wellness.

Since having a workout partner has been proven to improve weight-loss results, but the wrong workout partner could hold you back, here is a quiz to determine if your current partner is the right or wrong partner for you. If you don’t already have a workout partner, the answers will give you an idea on what to look for in a workout partner.

My partner bails on me….

• a. Never
• b. Frequently
• c. Every now & then, but he/she always give me notice
• d. Actually, I’m the one who bails; sometimes I need a break

When it comes to our fitness levels….

• a. It doesn’t seem to matter that we have different levels & goals – we’re just getting out & having fun
• b. I’m always pushing my partner, trying to teach him/her new things; it can be frustrating
• c. We’re pretty well-matched & use our individual strengths to keep workouts effective
• d. My partner has a lot more experience than I do & acts like my mentor or trainer

My biggest challenge with my workout partner is….

• a. Exercising as hard as I should
• b. Getting him/her to keep up with me
• c. Finding new things to do that we haven’t done before
• d. Keeping up

I picked my partner because….

• a. He/She’s my best friend – we do everything together
• b. I am trying to motivate my partner to get fit
• c. Our fitness goals & schedules are similar
• d. I have so much to learn compared to someone as fit as my partner

Keeping up with my partner is….

• a. Not a problem – we always seem to go the same pace
• b. Not an issue – my partner has to keep up with me
• c. A fun challenge
• d. Impossible

Our workouts consist mostly of….

• a. Catching up on each others’ lives & talking about our favorite TV shows
• b. Convincing my partner that exercise is worth it & he/she can do it
• c. Evaluating our progress & pushing ourselves to do better
• d. My partner correcting my form & waiting for me to catch up

Our standard workout might consist of….

• a. Rollerblading or walking through the park – something we can do side by side
• b. Running laps solo because my partner bailed again
• c. Trying out ADAPT-type workouts or signing up for a dance class
• d. Racing, lifting weights, or anything competitive

Would you & your partner ever sign up for a triathlon or a half-marathon….

• a. No way, that’s out of our league
• b. I’d consider it, but my partner never would
• c. Sure, we love to challenge ourselves!
• d. My partner could, but I’m not ready

Tally Your Total

If you have mostly A        You have best friend baggage. Whether your partner is your BFF or your spouse, you might spend too much time socializing & not enough time sweating. It’s great that you & your bestie get active together rather than eat out or laze around, but you need to take your workout more seriously if you want true health benefits. Have a heart-to-heart with your partner about upping the intensity – or maybe find another workout partner who’ll gossip less & push you more.

If you have mostly B         Your partner isn’t nearly as serious about his/her fitness as you are, leaving you in the lurch. You find yourself working out solo more often than not & you wonder why you even bother with him/her. It’s great that you keep going – & that you’re willing to spend so much time motivating someone who obviously needs it – but don’t sell yourself short. You’ll lose more weight if you can find a  partner on par with your goals & abilities.

If you have mostly C         Looks like you have a partner worth hanging on to. With well-matched fitness levels & goals, you can let out your competitive nature to keep both of you pushing beyond your limits, & your different strengths keep things fresh & fun.

If you have mostly D         Sounds like your partner is more advanced than you. While it’s not bad to have someone who can show you the ropes & introduce you to new exercises, if you find that your partner pushes you beyond healthy exertion or enjoys dominating you in competition, it’s probably time to find a partner at a more similar fitness level.

Proflex20 Shake

Instead of going out for a heavy meal after your workout, enjoy a healthy smoothie featuring Proflex20 protein. Use any of the smoothie recipes in the first 4 newsletters & add in one serving of Proflex 20 & you’ll receive a refreshing reward for all your hard work that will repair & strengthen your muscles, decreasing your recovery time so you feel less fatigue. How wonderful is that?

for more information on Sustain Sport, Proflex 20 & other products from Melaleuca, the Wellness Company, call janna at 503.756.6822 or email at info@phoenixfunctionalfitness.com.

Make Exercise a Habit

Exercise is absolutely essential, not only to lose weight, but remain physically well. Your body was built to move & there is no way around that. Once you make exercise a habit, your body will crave it & you will no longer view it as being something boring and/or painful.

Getting into the habit of exercising can seem daunting, especially if you have become used to a sedentary lifestyle. This tip gives you easy steps you can take to become more active & make exercise a habit.

1. Start with a goal in mind. The absolute min. amount of moderate exercise you need is 45min. every day to receive real health benefits. The sooner you get started, the sooner you’ll achieve this goal.

2. Make time to “play”. Whether is taking time to participate in a sport you enjoy (e.g. basketball, soccer, football, etc.) or playing tag, hide & seek, etc. with your kids, playing is the easiest way to begin to inject activity into your day.

3. Pick something you like. You will never make exercise a habit if you keep trying to force yourself to do anything you don’t enjoy. So, pick activities you enjoy & then look for ways to make these activities more active.

4. Start slow & build up. If you haven’t exercised in a long time, 45min. at once may be too much for your body to handle. Start with 10-15min. segments 3+ times every day. Then, gradually, add more time and/or intensity to your activity every week. Not only will you see the results sooner, you’ll avoid burnout. This will allow you to develop a habit you can sustain for life.

5. Schedule the time. Remember to put yourself back in your schedule. If you leave your exercise time up to fate, it will never happen. Plan your workout just like you would an important meeting. After all, it is the most important meeting you can have with & for yourself.

6. Add some variety. Variety is the spice of life & is another way to keep you from getting bored. It’s also a necessity to make sure your body is getting what it needs. Include strength training to your routine (you do need to be strong enough to lift your own body weight). Or, try another sport (e.g. biking, swimming, yoga, etc.). Just make sure you develop a program you can & want to maintain for life.

7. Find a good exercise party. There is strength in numbers when it comes to exercise. With a partner, you can keep each other going when your willpower breaks, share each others goals & progress, encourage each other, keep each other motivated, & appreciate each others victories together along the way.

Finding the right exercise partner is important & we’ll focus on how to find that person next week. Remember, once exercise becomes a daily part of your life, you will wonder how you ever lived without it.

Access Bars & Shake

Eat Your Superfoods

We all know that there isn’t a magic pill that will give you all you need for weight loss & good health. We do have a close alternative, though, that not only promotes wellness & weight control, but also tastes good. These multitasking, “magic” substances are referred to as “superfoods.”

Superfoods are wonderful foods that provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, & are easy to include in everyday meals. And, while these foods by no means include all the nutritious foods that should be part of a healthy diet, if eaten regularly, they can provide you with nutrients typically missing from American diets. But, remember, the most important aspect to a healthy diet is choosing a dietary pattern that includes all these superfoods along with a wide variety of other nutritious foods & regular physical activity. Portion size matters, too. Although you can be liberal with simply prepared vegetables, some of the other superfoods like nuts, salmon, & yogurt will pack on the pounds if too much is consumed & that will defeat the purpose.

Top 10 Multitasking Superfoods

4. Kiwis are among the most nutritionally dense fruits & full of antioxidants. One kiwi will supply your daily vitamin C requirement, potassium, fiber, vitamin A, & vitamin E. Kiwis are one of the only fruits that contain vitamin E, which is one of the missing nutrients in American diets.

5. Quinoa  is an ancient grain & one of the best whole grains you can eat. It is high in protein, fiber, & iron; it also contains zinc, vitamin E, & selenium. It is as easy to prepare as rice & just as versatile. Other great whole grains include barley, oats, buckwheat, whole wheat, wild rice, and millet.

6. Beans, beans, the musical fruit, the more you eat, the more you….help your heart. Beans are loaded with both insoluble & soluble fiber, protein, carbohydrates, magnesium, & potassium. Edamame (whole soybeans) also contain heart-healthy omega-3 fatty acids. Beans can easily substitute meat or poultry for an entree & they also work as a side dish, tossed into soups, stews, or included in egg dishes.

7. Salmon is a super food because of its omega-3 fatty acid content, but it also has lots of protein & iron, all while being low in calories & very low in saturated fat. If you don’t like salmon, you can eat other fatty fish like tuna. However, even though the American Heart Association recommends eating fatty fish twice/week, because of their high Mercury content, the less you eat the better & you can find all the beneficial nutrients in other sources.

8. Broccoli not only tastes good & is available all year long, it is also a rich source of vitamin A, vitamin C, & bone-building vitamin K. It also has plenty of fiber to fill you up & help control your weight. Broccoli can be eaten raw, lightly steamed, stir-fried, roasted, or grilled; & can be served as a side dish, tossed into grains, egg dishes, soups, & salads.

9. Sweet Potatoes, a delicious member of the dark orange vegetable family, lead the pack in vitamin A content & are loaded with vitamin C, calcium, & potassium. You can substitute a baked sweet potato for a baked white potato & save a lot on calories since you don’t need butter or sugar to dress it up. Other dark orange vegetables include pumpkin, orange bell peppers, butternut squash, & carrots, all of which can help deflect the effect of sodium on blood pressure & reduce bone loss.

10. Berries are loaded with antioxidants, phytonutrients, low in calories, & high in water & fiber that helps control blood sugar & keep you fuller longer all in a small package. Since they are sweet, they can satisfy your sugar cravings for a fraction of the calories in baked goods. Blueberries are among the best source of antioxidants & widely available. Most other berries, including cranberries, are also widely available fresh, frozen, or dried. All berries will add flavor & nutrition to numerous dishes, from salads & cereals to baked goods & yogurt.

11. Avocados are one of the most nutrient-dense foods. They are high in fiber & top the charts among all fruits for their folate, potassium, vitamin E, & magnesium content as well as high in healthy monounsaturated fat (specifically, oleic acid, which may help lower cholesterol). Avocados have not only proven to reduce total cholesterol, but also reduce “bad” LDL cholesterol & increase “good” HDL cholesterol. One serving also contains 2 grams of protein.

I know the heading reads “Top 10…Superfoods”, but I had to include avocados because they are awesome! (in my opinion). If you start to include the above foods in your diet on a consistent basis, you will see your wellness improved including a loss in weight.

ProvexCV® Grape Flavonoid

Grapes, a berry, are a superfood & should be eaten regularly, but could you imagine eating over 300 every day? With ProvexCV®, you can gain the health benefits of eating more than 300 grapes everyday along with an exclusive blend of resveratrol, quercetin, green tea extract, and bromelain.*

Grape seed/skin extract – a natural extract associated with healthy platelet function. Also shown to help support healthy blood pressure levels

Resveratrol – a polyphenolic compound found in grapes & some berries that have been shown in lab tests to help neutralize free radicals & inhibit LDL oxidation; it is also associated with promoting healthy platelet function & improving endothelial function

Quercetin – a flavonoid present in onions & apples, quercetin is a powerful antioxidant that has been shown to promote healthy platelet function. Quercetin supplementation is also associated with maintaining healthy blood pressure levels.

Green tea extract – extract containing the catechin EGCG, which is associated with healthy vascular endothelial function

Bromelain – extracted from the stem of pineapple, bromelain helps promote healthy platelet function

The exclusive ProvexCV® formula reduces LDL oxidation by 70% compared to vitamin E. It also nourishes blood vessels & promotes healthy blood pressure levels. This formula also helps to naturally maintain a healthy cardiovascular system.

Caution – If you are pregnant or lactating, or if you are under a doctor’s care for a heart-related condition, seek the advice of your physician before using this product. Consult with your physician before using this product if you are taking any medications, including aspirin, NSAIDS, or anticoagulants such as warfarin & heparin.

* This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CellWise® Broad Spectrum Antioxidant

Eat Fat to Lose Fat

Counter-intuitive, no?

Losing weight is more than just reducing your fat intake, you need to eat the right kinds of fat. Good fats protect your heart & support overall health.

Cell wall membranes contain large quantities of polyunsaturated fats. If an insufficient amount of mono & polyunsaturated fats are consumed, saturated fats will be used in cell formation instead. The body will not burn off the bad, saturated fats without sufficient unsaturated fats. Consuming a serving of mono or polyunsaturated fat at each meal will allow you to drop the bad fat faster.

Yes, bad fats – saturated & trans fats – are guilty of causing unhealthy things like weight gain, clogged arteries, high cholesterol, etc. Good fats – polyunsaturated, monounsaturated & omega-3 fatty acids – however, are essential to physical & emotional health. Healthy fats have a huge role to play in helping you fight fatigue, stay on top of your mental gain, manage your moods, &, yes, even help you control your weight

Remember, the key to weight loss isn’t merely cutting out fat. After all, obesity rates have risen significantly in the last 20 years – about the same time the fat-free food & diet craze began. It’s replacing bad fats with good fats that promote health & well-being.

Examples of healthy fats include: olive oil, olives, peanut butter, nuts, seeds, soybeans, fatty fish (salmon, tuna, mackerel, herring trout, sardines, etc.), nut & seed oils (canola, sunflower, peanut, sesame, safflower, soybean, corn, etc.), soymilk, tofu, & avocados.

Examples of unhealthy fats include: high fat meat (beef, lamb, pork), chicken with the skin, whole-fat dairy products, butter, cheese, ice cream, palm and coconut oil, lard, commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, packaged snack foods (crackers, microwave popcorn, chips), stick margarine, vegetable shortening, fried foods (French fries, fried chicken, chicken nuggets, breaded fish), & candy bars.

Vitality Coldwater Omega-3

Supports cognitive, eye, & cardiovascular health*
Contains the research-recommended balance of DHA:EPA (2:1) at the recommended dose (930 mg DHA & EPA)
Sourced from coldwater fish

Vitality Coldwater Omega-3® derives its power from the research-recommended source of omega-3s: pure coldwater fish. Vitality Coldwater Omega-3® also includes the ideal balance of DHA & EPA (2:1) at the right dose (930 mg) in just two little capsules that make supporting optimal health easy for anyone to swallow. Omega-3s are a family of unsaturated fatty acids that are critical for the normal production & functioning of cells, muscles, nerves, & organs. Fatty acids are also required for the production of hormone-like compounds that help regulate blood pressure, heart rate, & blood clotting. And because the human body cannot create these fatty acids on its own, they must be obtained through diet & supplementation. They are linked to a variety of benefits, including the support of:

Brain health – omega-3s naturally support cognitive health, including mental acuity(1) & mood *
Eye health – omega-3s naturally support proper vision(2) as well as eye stamina*
Cardiovascular health – omega-3s have been shown to help reduce triglycerides(3) & help reduce the risk of cardiovascular disease†

While coldwater fish are the ideal source for omega-3s, many health specialists warn against eating fish more than 2–3 times a week because of the potential risk of mercury or PCB contamination. The fish oil in Vitality Coldwater Omega-3® comes from salmon caught in Alaska using American fishing boats, & is made, purified, & inspected in the USA to contain no contaminants or allergens such as wheat, corn, milk, yeast, egg, glutens, artificial colors or flavors, or added sugar or starch. To get the same levels of DHA & EPA found in Vitality Coldwater Omega-3® (660 mg DHA, 270 mg EPA) you would have to consume one of the following amounts of fish every day:š

• 84 oz. of tilapia
• 31 oz. of clams
• 21 oz. of lobster
• 21 oz. of scallops
• 18 oz. of cod
• 18 oz. of haddock
• 18 medium-size raw oysters
• 12 oz. catfish
• 10 oz. tuna
• 10 sardines
• 6 oz. of trout
• 3 oz. of salmon

† Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. A daily dose of Vitality Coldwater Omega-3® (2 softgels) supplies 930 mg of EPA and DHA.

§ USDA Nutrient Data Lab, 2009

1. Nature Reviews Neuroscience, July 2008.
2. Archives of Ophthalmology, Vol. 125, No. 5, May 2007.
3. American Journal of Clinical Nutrition, 2000.

Simply Fit Cookies

Simply Fit cookies are made with 10 whole grains & seeds plus the finest organic ingredients. The term “whole grain” means that all three parts of the grain (bran, endosperm, and germ) are left intact. Some refining processes strip away parts of the bran and germ along with about 25% of the grain’s protein & at least seventeen key nutrients. As a result, the new 2005 Dietary Guidelines recommend that at least half of the grains you eat should be whole grains. In addition to whole grains, Simply Fit cookies are 70% organic. The whole grains deliver nutrients, as well as fiber, which have a tendency to absorb water & swell during digestion. This swelling helps maintain a prolonged feeling of fullness, helping you snack less & eat better throughout your day. On top of that, each serving contains 3g of polyunsaturated fat, 0.5g monounsaturated fat, & only 1.5g of saturated fat. One chocolate chip or oatmeal raisin Simply Fit Cookie will actually help you control your weight while you indulge your sweet tooth!

for more information on Vitality Coldwater Omega-3, Simply Fit, & other products from Melaleuca, the Wellness Company, call janna at 503.756.6822 or email at info@phoenixfunctionalfitness.com.

Nutritional Supplements

This is a continuation of last week’s tip regarding nutrition. The only way you can get true nutrition is by eating actual, real food. “Food” comprised of chemicals, processed ingredients, and/or separate nutritional elements do not count as actual, real food. However, due to soil depletion, excessive agriculture, and other current food industry procedures, our food is not as nutritionally dense as it used to be even just 50 years ago. Which means nutritional supplements are necessary in order to maintain sufficient health & wellness. However, that is what they are: supplements. They are not to be used as a replacement for actual, real food.

Why do we need vitamins & minerals? Because your body can’t produce them. Vitamins & minerals are called “essential” because they are needed to sustain life & health, & almost all must be obtained from your diet. The most common source is fruit & vegetables, but only 14% of U.S. adults and 9.5% of U.S. teens are eating the recommended servings. The human body is not capable of storing most vitamins & minerals either, so optimal health relies on nourishing the body with ideal amounts throughout the day. Your body prioritizes health needs like doctors prioritize ER patients. As a result, you may not feel an immediate difference if you go a few days without essential vitamins or minerals, but you are jeopardizing long-term health benefits.

Nutritional supplements (vitamins, minerals, & herbs), however, are not regulated by the FDA, which means that what is listed on the label is not necessarily what the product contains. On top of that, not all nutritional supplements (even those with accurate labeling) can even be absorbed by the body, making them useless. So, what is one to do? Well….

1. You can check out 3rd party certifications like those of ConsumerLab.com.
2. Test products for yourself: a. if you can take the vitamins on an empty stomach with no effect, the supplements are coated. Which means not only will the ingredients not be absorbed, they won’t even be broken down. They will pass through your entire digestive system completely intact. b. you should feel better. If you do not feel a difference between taking the supplements & not, they are not doing you any good.
3. Make sure the product has a 100% satisfaction guarantee on them. If they don’t work, you should be able to get your money back.

So, why don’t supplements work the way they claim to do. As I wrote last week, the body only recognizes nutrients as they are found in food, real food. If vitamins & minerals are not bound together with protein & fiber, they crystallize (i.e. solidify) in the colon making them difficult, if not impossible, to be absorbed. If they are not absorbed by the body, the body cannot utilize them. Now we have a conundrum: we need supplements, but the supplements on the market are basically a waste of money because they cannot be absorbed. The answer, of course, is to find a supplement that actually mimics how vitamins & minerals are found in nature.

Vitality Pack

When Melaleuca set out to create a better multivitamin & mineral supplement, they decided to start from the ground up – literally. The earth provides every mineral the human body needs for optimum health, but eating dirt – or the minerals taken from the dirt – doesn’t work. So Melaleuca looked to the ideal source of minerals: fruits & vegetables. When you eat a fruit or vegetable, the minerals you‘re getting are very different from the minerals taken directly from the ground. Vitality is powered by Oligo Fructose. Oligo was created to be Just Like Nature. Only Oligo binds minerals to organic compounds (amino acids & oligofructose) to mirror the way they are found in fruits, vegetables, & other whole foods to maximize solubility. In fact, Oligo minerals are scientifically proven to be over 85% soluble in the intestines & up to 10x more available for absorption than the minerals in the leading brands.* Labels don’t indicate the rate of solubility, availability, or absorption of the nutrients inside & traditional mineral forms can crystallize in the intestines, making them difficult to absorb.

Formulating minerals Just Like Nature has another important benefit. Minerals in traditional supplements can trigger massive free radical activity during digestion. These free radicals can actually cancel out the benefits of antioxidants like vitamins C & E. Oligo minerals are different. Oligo protects these critical antioxidants up to 5x better than the leading brands. As a result, your body gets more of the nutrition it needs most for more energy every day & a lifetime of better health.

Vitality supplements have a 90-day 100% satisfaction guarantee. If you don’t like them, return them within 90 days & get 100% of your money back.

*When tested against the sulfate, gluconate, oxide, and fumarate forms of copper, iron, manganese, and zinc (the forms commonly used by almost all commercially marketed nutritional supplements) at intestinal conditions.

†Solubility of copper, iron, manganese, and zinc at intestinal pH (7.0–7.2). Solubility for Melaleuca’s form was determined as percent of ingredient remaining in solution at pH 7.0 after being at pH 1.0 (stomach conditions). Competitors’ ingredients solubility data taken from Merck Index and Handbook of Chemistry and Physics.

Delectables

• Finest blend of cacao beans carefully selected from around the world
• Hand-poured 66% cacao dark chocolate with coconut, 34% cacao milk chocolate with almonds, & 30% cacao white chocolate with peppermint
• Contains flavonoid antioxidant blend for natural health benefits

What Makes It Different?
Delectables is a premium brand of chocolate made from the world’s highest quality cacao & blended with healthy ingredients. Delectables Chocolate Bars include dark chocolate coconut, milk chocolate almond, & white chocolate with peppermint to satisfy your richest desires & are a guilt-free chocolate. Not only are they decadent, they’re also infused with flavonoid antioxidants providing nutrition in a delightfully silky chocolate indulgence.

for more information on Vitality for Life products from Melaleuca, the Wellness Company & articles of the scientific proof of the Oligo claims published in scientific & health journals, call janna at 503.756.6822 or email at info@phoenixfunctionalfitness.com.

Nutrition, Nutrition, Nutrition

In your quest to lose weight have you forgotten about nutrition?

If you have significantly reduced your calorie intake and/or are not eating real food, you could be starving yourself of essential nutrition. Fruits & vegetables absorb raw minerals from the soil & bind them to organic compounds such as protein & fiber. It is this bound form of minerals that our bodies are designed to absorb & utilize. Does your new diet not consist of whole foods (fruits, vegetables, whole grains, etc.) at every meal? Is your new diet a ketogenic-like diet (high protein, low carbohydrate)? If so, your body isn’t getting essential nutrition & you are starving without being hungry. Your consistent consumption of calories is preventing a “true” starvation, but without the intake of essential vitamins & minerals your body will cannibalize itself in order to keep vital organs, most significantly the brain, heart, & lungs functioning allowing you to continue “hunting for food”.

The human body is a finely tuned, efficient, & adaptable machine designed to survive at all costs. If it isn’t getting the nutrition it needs through diet, it will begin to break down tissue, muscles, bones, etc. in order to metabolize the glucose, fatty acids, minerals, etc. that your brain, heart, lungs, & other vital organs need in order to function. As noted above, unless you are eating real, whole foods, your body isn’t getting the essential nutrients it needs through your diet. It is only through the binding process described above that your body can properly absorb & utilize these nutrients. Without that process, these nutrients crystallize in the intestines making them difficult to absorb. Unfortunately, labels on packaged foods don’t indicate the rate of solubility, availability, or absorption of the nutrients inside.

Carbohydrates are not bad. In fact they are one of three macronutrients that are essential in every balanced diet. There are three types of carbohydrates: refined, simple, & complex. It is the “refined” carbs (i.e. added sugars) in food that are the “bad” carbs. Refined carbohydrates are found in cakes, white bread, cookies, crackers, etc. Even though refined carbs are a subgroup of simple carbohydrates, not all simple carbs are bad either. Simple carbohydrates include sugars naturally found in  fruits & vegetables & the sugars your body needs for quick energy & to help your body absorb the additional nutrients found in the fruits & vegetables. Starch & dietary fiber are the two types of complex carbohydrates. Complex carbohydrates take longer to break down into glucose, which burns more calories in the process. So, in essence, by consuming more complex carbs you will actually lose more weight of the unhealthy (i.e. fat) kind.

Bottom line is: losing weight isn’t worth the health risk of poor nutrition.

Good nutrition & a healthy, balanced diet begin with a hearty, substantial breakfast. Below are a couple of good places to start.

FiberWise^® cereals are made with psyllium husk fiber and other sources of fiber as well as a proprietary blend of herbs, vitamins, and antioxidants, including:

Aloe vera leaf —helps promotes regularity
Burdock root—well-known soothing agent
Ginger root—reduces gas
Peppermint leaf—helps soothe indigestion
Licorice root—helps calm the stomach
Grape seed—powerful antioxidant that helps protect the digestive tract
Green tea—helps support a healthy metabolism
Vitamin A—helps enhance immunity
Vitamin C—powerful antioxidant
Vitamin E—free radical fighter

Psyllium husk fiber has been shown to help reduce the risk of heart disease by helping to reduce both total cholesterol and LDL (or “bad”) cholesterol. It also helps promote regularity and it helps collect and sweep away toxins for a healthier digestive tract.*

The ingredients are also whole foods, real foods, healthy foods, not isolated nutrients removed from their natural source. These ingredients, other than what is listed above, include the following: whole oats & wheat, dried strawberries, barley, brown rice, honey, cinnamon, & sesame seeds.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Simply Fit Hot Cereal

Simply Fit Hot Cereal was featured last week as well. This week will focus on the difference between Simply Fit & Quaker® Instant Oatmeal.

Compared to Quaker® Instant Oatmeal Cinnamon & Spice & Maple & Brown Sugar, Simply Fit Hot Cereal has:

66% more fiber
25% more protein
33 – 46% less sodium
22 – 33% less sugar
260 mg ALA omega-3
More whole grains

Again the ingredients are whole foods, real foods, healthy foods including: rolled oats, rolled barley, rolled rye, rolled wheat, whole flaxseed meal, whole oat flour, & cinnamon.

for more info on Simply Fit, Fiberwise, & other products from Melaleuca, the Wellness Company, contact janna at 503.756.6822 or info@phoenixfunctionalfitness.com.

Increase Your Fiber Intake

So, what is fiber?

Dietary fiber is naturally found in the plants we eat. They don’t break down in the stomach & instead pass through our systems undigested. There are two types of dietary fiber: soluble & insoluble. Both are essential for optimal health, digestion, & preventing diseases including heart disease, diabetes, & diverticulitis. Fiber is also essential to prevent constipation & obesity. Now that begs the question: what’s the difference between soluble & insoluble?

Soluble vs. Insoluble Fiber

Soluble fiber dissolves in water, insoluble fiber does not. That difference, basically, determines how each fiber functions in the body & benefits your health.

Soluble fibers attracts water & forms a gel that slows down digestion, delaying the emptying of the stomach. This makes you feel fuller longer, thereby controlling weight. Slowing down the emptying of the stomach also controls blood sugar levels, which have a beneficial effect on insulin sensitivity helping to control diabetes. By interfering with the absorption of dietary cholesterol, soluble fibers also help lower LDL “bad” blood cholesterol.

Sources of soluble fiber include: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flax seeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibers add bulk to the diet, helping prevent constipation by having a laxative effect – hence why they are often referred to as gut-healthy fibers. Since these fibers do not dissolve in water, they pass through the entire gastrointestinal tract relatively intact. This process speeds up the passage of food & waste through your gut keeping it clean (& removing excess weight). Approximately 80% of your immune system is housed in your gut. The gut is also where the bulk of essential nutrients, vitamins, & minerals are absorbed into your body. A clean gut equals a healthy gut, which equals a healthy body (& who wants to carry around extra weight that is just waste?).

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

As per my usual, below are a few options to easily & painlessly increase your fiber intake.

Simply Fit Hot Cereal

Greet the day in a brighter, naturally healthier way.

Breakfast is the most important meal of the day & must never be skipped when maintaining a healthy diet. Oatmeal is an ideal breakfast that will keep you full much longer than cereal, low calorie breakfasts, etc. If you don’t want to make your own oatmeal, Simply Fit Hot Cereal is the perfect alternative! Delicious, heart-smart Simply Fit Hot Cereal prepares you for the day with select, whole flaxseed meal and whole grains that are naturally nutritious. Steamed and flaked with no preservatives, chemical additives, cholesterol, or trans fats, its thick-cut oats have a hearty, gourmet texture that isn’t mushy and that offers a distinct, wholesome flavor you’ll taste right away.

Attain Snack Bars & Shakes

• Naturally reduces hunger cravings with CraveBlocker^®
• Blocks cravings by naturally suppressing the hunger signals that come from your stomach and your brain
• Contains no caffeine, other stimulants or hormones

What Makes It Different?
Attain^® with CraveBlocker^® naturally addresses the root causes of hunger cravings and helps control them at both sources of hunger: the stomach & the brain, helping you control your appetite so you can focus on losing weight without feeling hungry all the time. A proprietary combination of natural oat- and barley-derived beta-glucan and inulin fiber swells in your stomach, helping create a physical feeling of fullness that fights hunger cravings. Sights and smells can trigger hunger cravings in your brain. Using the power of natural whey protein isolates and potato protein extract, CraveBlocker^® promotes the release of cholecystokinin (CCK)—a hormone that tells your brain to turn off hunger cravings by inducing feelings of fullness and satisfaction. Because CraveBlocker^® contains no caffeine, stimulants, or hormones, Attain^® is a natural way to control hunger for everyone in the family.

*Attain^® should not be used as a sole source of nutrition.

for more information on Simply Fit, Attain, FiberWise, & other fiber products from Melaleuca, the Wellness Company, call janna at 503.756.6822 or email at info@phoenixfunctionalfitness.com.

Detoxify your life!

Did you know that the toxins & chemicals in common household cleaners can cause you to gain & retain weight?

Since the human body does not know how to breakdown the chemicals & toxins found in common household cleaners, hygiene products, beauty products, etc. they are stored in the fat cells. This prevents the fat cells from shrinking & you losing the body fat & weight you want to lose to reach your optimum weight & fitness goals.

The solution?

Replace all your chemical-based household cleaners, person care products (soap, shampoo, toothpaste, etc.) make-up, etc. with natural-based alternatives. But beware of “green-washing”.

“Green-Washing” is when a company uses “green”/”eco-friendly” buzz words & design their products’ packaging to appear “natural”. Just because the packaging is designed to look “green” & states it is made from natural enzymes, does not mean it is safe to use (see example of a laundry detergent I came across).

Did you see it? This brand of laundry detergent, which claims to have a legacy of clean & is made from “all natural enzymes” warns you to not let it come in contact with your skin or clothing! It’s laundry detergent! Where else will you be using it?

Below is a sampling of all-natural products I have found to out-perform their toxic competitors.

Sol-u-Mel

The 3-in-1 Super Cleaner
Stain Remover • Air Deodorizer • Cleaning Booster

Sol-U-Mel removes stains, eliminates odors and works great as a natural everyday cleaner too! Use full-strength for stubborn stains, or add 3 cap fulls of concentrated Sol-U-Mel to 16 fl. oz. water in your spray bottle and use it to clean up messes & odors all around your home including, but not limited to:

• Carpeting
• Kitchens
• Garbage cans
• Bathrooms
• Mold odors
• Pet/smoke stained furniture

Sol-U-Mel says NO to caustic chemicals

Set a bottle of Sol-U-Mel where your old cleaners used to sit, and you’ll be getting rid of a lot more than just the stains:

• NO Ammonia
• NO Chlorine Bleach
• NO Petroleum Distillates
• NO Gloves
• NO Special Ventilation
• NO Toxic Ingredients

No Worries!

Sol-U-Guard Botanical®
Disinfecting your home has never been easier!

Kills 99.9% of household germs using the all-natural ingredients thyme oil and citric acid.

This EPA-approved botanical disinfectant, powered by thyme oil and citric acid, kills over 99.9% of common household germs—no caustic chlorine bleach or quats required.

for more information on Sol-u-Mel, Sol-u-Guard, & other products from Melaleuca, the Wellness Company, call janna at 503.756.6822 or email at info@phoenixfunctionalfitness.com.

Get the most out of your workout!

There are 3 essential supplements for optimal results:

1. Pre-Workout
2. During
3. Post-Workout

A Pre-Workout supplement kick starts your metabolism so you can burn more fat, increase muscle tone, & it will give you energy so you can workout longer.

A supplement taken while you’re working out replenishes your fluid & electrolytes that you lose through your sweat. This will keep you from dehydrating as well as preventing muscle cramps, fatigue, & exhaustion.

A Post-Workout supplement will help rebuild the muscles you’ve torn down during the workout, helping them become stronger, more durable, & larger, if desired.

Unfortunately, the supplement industry is overrun with a myriad of competing products & is unregulated. So what you see isn’t necessarily what you get. What, then, should you do? Which products should you use & trust? You’ll want to check the ingredients, see if the company has or will provide their scientific findings for what they claim their products do, check for 3rd party certification….or…I have provided information on products I trust to be of high quality & very effective below. I use all of these products all the time.

Pre Workout:

Access Bars & Shake

Access® turns fat into fuel using a proprietary fat conversion formula combined with clinically proven* CLA (conjugated linoleic acid) to help you access your stored fat, achieve greater endurance, reduce body fat†, increase muscle tone†, and keep fat off†. Access® technology allows your body to:

• Access stored body fat faster to fuel your workout
• Naturally block the energy-sapping effects of adenosine
• Increase endurance with less fatigue and soreness
• Reduce body fat by up to 10%*†
• Improve muscle tone and build lean muscle†
• Keep fat off and prevent weight regain†

For optimal results, consume one serving of Access® 15 minutes before exercising.

*In a double-blind, placebo-controlled study, CLA users showed a significant reduction in weight, BMI, and body fat mass versus placebo. CLA users also significantly increased lean body mass. Gaullier, et al., CLA Reduces Body Fat Mass and Is Well Tolerated, The Journal of Nutrition, 2005.

†When 3 grams of pure CLA are consumed daily for several weeks. Access® contains 1.5 grams of pure CLA per serving.

During:

Kangen Water

Kangen Water is an anti-oxident-, mineral-rich water. It is also micro-clustered to provide quicker, better hydration. It is optimal to drink during your workout to maintain hydration while sweating.

Sustain Sport

If you sweat a lot during your workouts, you will be losing a lot of electrolytes & may need to supplement your water – even Kangen Water – with Sustain Sport. Sustain Sport is the only performance drink with four electrolytes & just 30 calories to help you rehydrate, rebound, & recover.

Post Workout:

ProFlex20 Shake

Get the Protein You Need with Less Sugar, Carbs, and Fat. ProFlex20 Shakes contain:

• 29% fewer calories
• 60% less sugar
• Over 50% fewer carbohydrates
• 10% less fat

ProFlex20 Shakes deliver 20 grams of protein per serving with a new proprietary blend of dairy proteins: whey and calcium caseinate. These complete, fast-absorbing proteins provide the essential amino acids your body needs to build and maintain muscle, recover quickly, and absorb important nutrients.

for more information on these products & more, contact janna @ 503.756.6822 or info@phoenixfunctionalfitness.com

DON’T DEHYDRATE YOURSELF!!

12 reasons why to drink water:

1. composes 75% of the brain
2. regulates body temperature
3. makes up 83% of the blood
4. removes waste
5. accounts for 22% of bones
6. cushions joints
7. makes up 75% of muscles
8. helps body absorb nutrients
9. protects & cushions vital organs
10. helps convert food to energy
11. moistens oxygen for breathing
12. helps carry oxygen & nutrients to cells

Now that you can see how beneficial drinking water is, do you realize that you are probably still not drinking enough even though you may think you are? If you are not drinking half your body weight in ounces every day, you are dehydrating yourself!! Read through the list above, every single one of those benefits are being denied unless you are properly hydrated. Improper hydration leads to reduced brain power, irregular body temperature, poor blood circulation, impacted bowels, weak bones, sore/painful joints, sore/tight muscles, poor absorption of nutrients from your food, weak vital organs: heart, lungs, liver, pancreas, colon, etc., difficulty breathing, poor cellular health. You will also be unable to lose weight if you’re dehydrated. DRINK YOUR WATER!!

Additionally, here is a list of drinks that will counteract all other healthy habits you have (not to mention, actually dehydrate you as opposed to hydrate).

1. Coffee: caffeine & calories will derail your progress. It’s low Ph will also increase the acidity of your body’s Ph leading to many complications, illnesses, & chronic diseases (e.g. Diabetes, Parkinsons, heart disease, & cancer).
2. Carbonated drinks (including club soda, spritzer water, etc.): carbonation is acid. Acid will destroy the enamel on your teeth & lead to many other health concerns.
3. Diet/sugar-free drinks: diet & sugar-free drinks are sweetened with chemically based sugar substitutes. Since your body does not know how to process these chemicals, it will store them in your fat cells making them resistant to reduction. These chemicals will also lead to acid reserves.
4. Alcohol: not to mention the additional empty calories, keep these attributes in mind the next time you’re tempted to imbibe (even just a little): it’s a toxin & damages the human body; potentially addictive; proven carcinogen; there is no safe level of alcohol intake to avoid its many serious side effects & consequences.

but did you know, not all water is the same?

Kangen Water

So, you’re drinking half your body weight in ounces of water every day, but you’re not seeing the improvements you thought you would. That could be because the water you’re drinking is toxic. Change your water, change your life. Kangen water is alkaline, so it will neutralize the acid in your body, relieving many ailments; it is an anti-oxident & will neutralize the free radicals in your body immediately as you drink it; it is also “micro-moleculed”, meaning it will actually hydrate your cells allowing a clean, simple detox of your entire system.

for more information on kangen water & a free 30-day trial, contact janna @ 503.756.6822 or info@phoenixfunctionalfitness.com