There are always so many guidelines and myths about eating healthy, what a healthy diet can do for your skin, abs, eyesight and overall life in general. Some of what you hear is in fact true, while others remain to be proven. One of the common misconceptions that stands out the most when it comes to eating healthy is you have to eat foods that taste like cardboard and grass. On the contrary, there are some very testy variables should you choose to travel that route.

Instead of eating less, you should in fact eat three complete meals a day and a least two snacks. So much food throughout the day can’t be healthy can it? Yes it can. Try to avoid the donuts and cream and sugar filled coffee and replace it with cereal (hot or cold) and a serving of fruit. For lunch, forego the pizza and try an open faced sandwich (something high in protein like tuna, egg or chicken salad, etc.) and a side salad with light dressing or vinegar. For your snacks, let’s face it, you could do without the chips. Instead grab a small handful of almonds, peanuts or celery and peanut butter or even find a sweet indulgence in half a cookie. Yes – half. For dinner fire up the grill and sate your palate with a plate of grilled salmon and veggies with a small side of rice pilaf. Not bad for a days worth of food is it? When you eat healthy, it doesn’t have to be miserable. You just need to make smart decisions about what you put into your mouth and try to limit your calories to an ideal total of 1,500- 2,000 calories daily.

What if you are an athlete and need more food to function?

When you make the choice to eat healthy and you are an athlete or any person who exercises on a regular basis, you will need to supply your body with the vital nutrients it uses and fluid it secretes (sweat) during your period of activity. In addition to your healthy diet, it is recommended that everyone, whether active or not, take a vitamin supplement to ensure they get the proper amount of vitamins and minerals needed to maintain proper body function. In answer to the question, athletes typically do have more to replace and need to take in a larger amount of calories, but do not over do it; consult your physician or nutrition specialist and eat responsibly.

Don’t make the mistake of thinking that because you are an athlete or more active than the average person you can freely eat whatever you want whenever you want. You will still need to eat healthy and make sound decisions in your diet to maintain your current weight and energy level. If you overeat or over-indulge in foods that are high in fat and sugar, in time your body will begin to hit a low and become sluggish. Soon thereafter you may begin to notice weight gain. In order to avoid this, be sure to continue to eat healthy and maintain a balanced diet in conjunction with your continued exercise routine.

You try to eat healthy but during your menstrual cycle you tend to binge. What can you do?

First you need to put down the comfort foods and the chocolate and try consuming more vitamin D and calcium. Two foods that have a surprisingly high source of one or the other are eggs and broccoli. We’re not saying eat these power foods together, but try consuming them in higher quantities and it’ll be sure to keep you full and reduce your massive case of PMS. Broccoli has one of the highest forms of easily absorbable calcium, and eggs are one of nature’s best sources of vitamin D. When your focus is to eat healthy, there are a lot of foods that boast superpowers beyond your comprehension and Women’s Health Magazine gave us an insider’s look at those foods:

1. Chickpeas and Red Peppers= more energy

2. Avocados and Spinach= better vision

3. Olive Oil and Tomatoes= smoother skin

4. Yogurt and Ground Flaxseed= better digestion

5. Oatmeal and Apples= a healthier heart

6. Chicken and Sweet Potatoes= a stronger immune system

7. Balsamic Vinegar and Pasta= a slimmer midsection

8. Green Tea and Lemon Juice= cancer protection

Gear up on the proper foods and stock your fridge and shelves. You’ll be happy you did.

You do very well at eating healthy but you’re still hungry all the time and sore after workouts. What can you do?

Well as hard as it is to eat healthy and maintain a decent diet, it’s even harder to get the right mix of food needed for your body to function at its optimal level. No worries, its protein to the rescue. During a workout muscles stretch, rip and tear and during your recovery time, when you’re not working out, they repair themselves. The soreness you feel after a workout is your body and your muscles, repairing themselves.

To curb hunger, indulge in a bit more protein daily. Be sure to consult your physician to ensure you’re taking in the proper amount of protein each day in accordance with your exercise level. It’s not easy to eat healthy, but once you incorporate the proper foods into you daily diet, it should be easy sailing. Don’t be afraid to sate your occasional sweet tooth with chocolates or cakes, just remember when you aim to eat healthy, the rule of thumb is everything in moderation.

About Protica Research

Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.

You can learn more about Protica at http://www.protica.com

Copyright – Protica Research – http://www.protica.com

In today’s world when more and more people are looking for natural, holistic ways to heal ailments and get relief from pains and aches, aromatherapy has emerged as one of the leading choices for many. Some human clinical trials have examined the effect of aromatherapy primarily in the treatment of anxiety and stress in patients with critical illnesses as well as in other hospitalized patients and found encouraging results. Unlike other conventional methods of treatment, aromatherapy has zero side effects. The process involves using the aroma producing oils of a plant to treat diseases. These oils are taken from the leaves, flowers, bark, stalks, roots and rind of a plant. Usually, other substances like lotion, alcohol or oil are mixed to these oils and then these are inhaled, put on the skin or sprayed in the air. One can also pour essential oils into bath water or massage those into the skin.

How safe is aromatherapy?

Although aromatherapy is known to have no side effects, it’s advisable to consult a medical practitioner to find out whether or not aromatherapy will be safe for your health conditions. It should be remembered that essential oils are not meant for internal use or swallowing. Children aged below five are not advised to use aromatherapy, since their skin can be very sensitive to these oils.

Essential oils and Aromatherapy

• Amyris – This oil has a slightly sweet, woody and balsamic aroma. It slows down the process of dissipation and evaporation of the fragrance. Strengthening and centering are some of the common benefits of this essential oil.
• Allspice Berry – Having a spicy-sweet and warm aroma, this oil is used in masculine or spicy scents. This oil blends well with cinnamon, clove, cassia, patchouli, ginger and orange. Cheering, comforting, nurturing ad warming are some of the common benefits of this oil.
• Bay oil – It is extracted from the small twigs and leaves of the bay rum tree. It has a spicy, powerful and sweet aroma with a distinctive clove note. This oil is largely used to produce the bay rum fragrance. Warming and clarifying are the common benefits of this oil.
• Cardamom seed – It has a camphor-like, spicy aroma with slight floral undertones. It combines well with frankincense, bergamot, cedarwood, coriander and Ylang Ylang. Comforting, alluring and warming are some of the benefits of this oil.
• Red cedarwood – This type of oil comes from a certain type of juniper. It has a balsamic-woody aroma that evokes a feeling of centeredness and inner strength. It is useful for overcoming anxiety and stress.

Now that you know the benefits of essential oils in aromatherapy, start using some of them to enjoy the benefits they offer.

For buying these essential oils or other doTERRA essential oils for aromatherapy, visit http://www.eousageguide.com/

Food manufacturers have always been guilty of preying on our fears relating to food, but it seems to be ramping up even more in the past couple of years. It started many years ago with an abundance claims such as “light” and “no cholesterol”, followed by “no trans fat” and “low carb”, and now everything on earth is “gluten free” or “lactose free”, even HAM!! Wait a minute. Ham? Well, thank goodness for gluten free pigs I suppose. I threw my hands up in despair when I saw a display of pears, and the sign accompanying it said “100% Organic Grass Fed”. I think it would be quite a bit of fun watching a pear trying to eat grass.

Food manufacturers are permitted to get away with an awful lot in terms of what they put on their labels. Much of the phrasing they use are left up to our interpretation, which is why it is important to truly evaluate each label for yourself. Think it through. Here are a few hints about some of the tricks we seem to be falling for:

Gluten free: Maybe so, but many gluten free products are full of so many other “garbage” ingredients to help hold the product together, that we would have been better off with the gluten. We have all seen a version of the “gluten free’ cauliflower pizza circulating on Pinterest, Instagram and various foodie sites. It relies on huge amounts of artery-clogging cheese to bind the “crust” together, so of course it tastes delicious!

Multigrain: Not necessarily better. Check to see how much fibre is actually in most “multigrain” breads, etc. Often not very much, because these grains are as processed and denatured as most white products. And “brown” bread? It is basically just white bread, with a couple of drops of caramel colouring to make it look a bit darker.

No sugar added: This does not mean the product isn’t high in sugar already. It usually means that the product is already so sweet, that more sugar is not necessary to make it taste sweet. It is already there!

No trans fat: One of those phrases used on products that never did contain trans fats, but it is used to make us think it is something that has been removed. Remember though, many products that contain “good” fats can become trans fats, if the product requires that you bring it home and cook it at a sizzling high heat.

Free range: This means the animal has some access to the outdoors, but does not necessarily mean it pecks seed and lives a happy little life. The animal could be kept in a cage the majority of the time, but if it has access to wander around for a millisecond or two, food suppliers can use this on their labels.

Fat free/Low Fat: This doesn’t mean the product isn’t high in calories. In fact the opposite is usually true. Fat makes food taste good. Without it, manufacturers have to use other ways of making food taste nice. Sugar is the usual “go to.” Most fat free and low fat products rely on large quantities of sugar and other garbage to make things taste good. And the easiest way to get the “percentage” of fat a bit lower on a tub of yogurt? Add a bit more sugar; the percentage of fat goes down. And so on. “Fat free” is also used as a distraction for products that are almost completely sugar. Check out most packages of sugary candies. A package of “gummy worms” for instance will almost always say “fat free.”

All natural: Another terribly misleading phrase. Many products contain corn syrup, corn starch, etc, but because corn itself is natural, manufacturers have the green light to use “natural” on their labels. Take a look at a tub of ice cream. Ice cream is known to contain dozens of poisonous chemicals, but throw in a vanilla bean to flavor it, and voila! It is also given a pass to use “natural ” on its label.

Cholesterol free: Another example of telling us something isn’t in the product, even though it never was in the product. “Cholesterol free” potatoes? No kidding!

Light: This is a very common trick. The problem here is that the word “light” could be referring to just about anything. It could be referring to the taste being light, or perhaps the colour of the product is lighter than another.

The bottom line is that we need to use our heads. Manufacturers of food products have only one objective and that is to sell us their products. The laws around wording on food labels are ill-defined, so don’t assume “they” are on your side. They aren’t!

Call us today and get the nutritional advice you have been longing for. And a physique transformation while you are at it! Try it FREE.

(905) 823-0293

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Many chronic dieters start each day with a renewed sense of hope that “today is the day I am going to stick to my diet.” Breakfast then becomes the natural starting point for any diet, meal plan, healthy eating vow, etc. Now, I’m all for starting each day with a positive outlook, but sometimes, in regards to our diet, we aim for perfection and it backfires. For example, when someone starts a new diet they often times put a ton of energy into prepping and planning their meals. They may even wake up early to make sure they have time for the perfect breakfast. As time passes they may begin to put off food prep and start hitting the snooze button a few times and before you know it they’re back to a refined grab ‘n go breakfast, the drive through or worse yet – skipping breakfast all together.

A Real Life Example of How Simple a Healthy Breakfast Can Be:

Recently while helping a client plan some meals I pulled out my [imaginary] magic wand and asked her “If you could eat whatever you wanted for breakfast without worrying about your weight, something that would keep you sustained through the morning and that you like to eat, what would that be?” She reported back that her favorite breakfast is eggs, whole grain toast with real butter and coffee with cream. She also went on to say that this breakfast is easy for her to prepare, she likes it, and she feels satisfied through the morning when she eats this. Despite this, she was a bit shocked when I said “okay, we’ll start your breakfast meal plan with eggs, toast and coffee”. She felt that she needed to avoid carbs and up her protein and veggies at breakfast to lose weight. I did convince her to add in some fruit if she needed it but she really had already found a breakfast that was going to work for her. As I’m sure you’ve heard me say before, permanent results are about consistency not perfection.

I’d like to share some practical breakfast tips that will hopefully help you break the yo-yo diet cycle and shift your focus to feeling good and fueling your body with foods you love.

A Non-Diet Approach to a Healthy and Easy Breakfast

• Create a Balanced Breakfast: If your breakfast only consists of 1 or 2 food groups then you are likely missing out on balanced nutrition. Aim to take in at least 4 food groups for breakfast. Here is a quick example, a small veggie omelet with cheese is 3 food groups, add in fruit and/or toast for a total of 4-5 food groups.

• Have Back-up Breakfast Options on Hand: Let’s face it, we are all bound to have “one of those days” where we are lucky to make it out the door alive. That doesn’t mean your breakfast has to be sacrificed. It’s important to have some grab and go items on hand. I would still try to aim for at least 3 food groups. Fruit, a cheese stick, and a breakfast bar would be a nice balance.

• What if You’re Just Not a Breakfast Person: I see it all the time. Many people just don’t have an appetite in the morning. I don’t support pushing ourselves to eat when we aren’t hungry but in this case you may need to try and stimulate a morning appetite. Start off by eating something small. A piece of fruit, toast or cheese. If that is still too much for you in the morning try juice or a small smoothie.

Dina Garcia, RD, LDN, Dietitian-Nutritionist and Mindful Eating Coach, helps people create balance in their life and diet so a healthy lifestyle can become habit and stress-free. After losing weight and reversing her own pre-diabetes she has a true passion for helping others live the healthy energetic life they deserve. To access her FREE download 3 Simple Steps to Creating Healthy Meals + BONUS Menus, visit: http://VidaNutrition.com

Alt reality on computer keyboard

Diving right in, certainly there exists a universal framework which allows for one to consciously create a reality and have that creation manifest as their experience. This framework essentially exists as a collection of patterns, geometries, pathways, and systems which dictate the manner in which nature unfolds and creations manifest. Pertinent to this article, our conscious mind functions within this framework as an architect and builder, the reality which we wish to conjure is constructed and shaped within the mind which is then broadcast to the universe through the vacuum. In response, the universe forms a pathway through which your created reality is able to manifest and be experienced by your consciousness.

Now let’s discuss how this inherent power of ours can be honed through meditative practice. The universe is constantly “listening” to the thoughts and desires which form in our minds as we are innately creators. Therefore, if we are able to still the mind and clearly and concisely form an “image” of the reality we wish to experience then the universe is provided with more exact instructions as to how to assist in manifesting that reality for us. On the other hand, if we divide our mind’s power between many different thoughts and images, we effectively decrease the creative force attached to the reality our consciousness is attempting to build. Furthermore, it is also very important to simply believe that you have this creative power within you already because if you do not, you end up informing the universe that you do not believe the reality you desire can and will manifest for you (which is a pretty good way of preventing it from doing so).

Lastly, we can view our minds as consisting of two elements: the outer mind and the inner mind. The outer mind can be seen as the director which perceives and experiences the world. The inner mind is basically the seat of creative potential within you which unwavering fulfills whatever request is dictated by the outer mind as it lacks any ability to discriminate, doubt, or disbelieve. Thus as soon as the outer mind constructs an “image” of one’s desired reality the inner mind throws its creative power behind it and sends it off to the vacuum. When you create a desired realty within your mind you attach a portion of your essence to it, and this is what helps attract the manifestation of that reality into your experience. Accordingly, the longer and more clearly your desired reality is held in your mind, the greater the amount of your essence that you attach to it, and the faster that reality manifests for you. This is how we as divine human beings can master our lives and I hope that this article has been of some use to you in shedding some light on the power that is all of ours by birthright. Take care.

Denton Coleman is the founder of Satori Institute which is an online holistic health and wellness academy. You may visit Satori Institute at http://www.satoriinstitute.info or check out Satori Institute’s Holistic Yoga Course which is now available here: http://www.satoriinstitute.info/#!holistic-yoga-course-lp/c1wam.