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Posts Tagged ‘healthy lifestyle’


By Joy Stephenson-Laws, JD (Proactive Health Labs)   



Sweet potatoes, not to be confused with yams, have been cultivated for thousands of years. These root vegetables are believed to have originated in Central and South America. North Carolina, which is now the largest producer of sweet potatoes in the United States, claims the sweet potato as their state vegetable.

There are more than 400 varieties of sweet potatoes around the world! You are probably most familiar with the delicious, orange-fleshed sweet potato, but there is also a beautiful purple sweet potato that is worth trying.

Don’t limit eating sweet potatoes to Thanksgiving season. They are available all year and pack a lot of health benefits.

According to the National Institutes for Health (NIH), “[b]ioactive compounds contained in this vegetable play a role in health promotion by improving immune function, reducing oxidative stress and free radical damage, reducing cardiovascular disease risk, and suppressing cancer cell growth.”

Let’s take a closer look at some of the health benefits of this vegetable.

Sweet Potatoes May Help Fight Inflammation.

Orange-fleshed sweet potatoes are a great source of beta-carotene, which the body converts to vitamin A, a powerful antioxidant that helps fight inflammation by diminishing free radical damage. If we can reduce our amount of free radical damage, we may also be able to lower our risk of life-threatening diseases, like cancer. Orange-fleshed sweet potatoes have more than 400 percent of your daily vitamin A needs!

Make sure to eat them with a little bit of good fat, like olive oil. The fat helps your body better absorb the vitamin A.

Sweet Potatoes May Help Protect You From Dangerous Heavy Metals.

Purple sweet potatoes may be able to lower the potential health risks posed by heavy metals and oxygen radicals. They are rich in compounds called anthocyanins, which provide a lot of antioxidant activity and may bind to heavy metals, like mercury, and help remove them from the body.

Sweet Potatoes May Help with Liver Damage from Excessive Alcohol Consumption.

Anthocyanins in purple sweet potatoes are also associated with improving liver damage from alcohol abuse, according to a study with mice conducted by the NIH.

Sweet Potatoes May Help Regulate Your Blood Sugar.

Sweet potatoes contain adiponectin, a protein made by fat cells that circulates in the bloodstream. Low levels of this protein have been found in people who have trouble metabolizing insulin.

A study published in the Journal of the American Medical Association (JAMA) examined 14,598 people and found that “[h]igher adiponectin levels were monotonically associated with a lower risk of type 2 diabetes.” Furthermore, “[t]his inverse association was consistently observed in whites, East Asians, Asian Indians, African Americans, and Native Americans and did not differ by adiponectin assay, method of diabetes ascertainment, duration of follow-up, or proportion of women.”

Sweet potatoes are also rich in fiber. Fiber helps pace digestion, which is good for regulating blood sugar levels.

Let’s take a look at other essential nutrients in just one cup of orange sweet potatoes:

Calcium, 40 mg. Of course, calcium is important for building and maintaining strong bones and teeth. This mineral is also important for maintaining hair and nail health in perimenopausal and menopausal women. Adequate calcium intake may also decrease your risk for colorectal cancer.

Magnesium, 33 mg. Magnesium helps with blood pressure regulation and also has antioxidant properties. Several studies have also shown an improvement in the severity of symptoms of depression when study participants were given 125-300 mg of magnesium with each meal and at bedtime.

Phosphorus, 63 mg. This mineral works with calcium to build strong bones and teeth. It is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium and zinc.

Potassium, 448 mg. This mineral works with sodium to balance the fluid and electrolytes in the body. Potassium also helps keep blood pressure under control and may help reduce kidney stones and bone loss as you age. It may even reduce your risk of stroke. Most adults need about 4,700 mg of potassium per day. So, sweet potatoes are a great place to start.

Sodium, 73 mg. If you have high blood pressure, your doctor has probably told you to cut back on salty foods. Reducing your sodium intake can help lower high blood pressure. What your doctor may not have told you is that a good balance of sodium and potassium can also help to reduce blood pressure. Studies show that the sodium/potassium ratio intake should be less than 1. Unfortunately, only 12 percent of the U.S. population has this adequate ratio. The American Heart Association recommends a maximum daily intake of 1,500 mg of sodium, but in reality 99.8 percent of the population consumes much more. Avoid processed foods, which tend to have alarming amounts of sodium per serving. Sweet potatoes are a great source of natural sodium.

Folate, 15 mcg. Folate (also called vitamin B9) is a very important nutrient, especially for pregnant women. Folate may help prevent cancer and heart disease and improve mental health. 

Choline, 16.4 mg. Choline is a nutrient that was recognized as an essential nutrient by the Institute of Medicine (IOM) in 1998. “The importance of choline in the diet extends into adulthood and old age. In a study of healthy adult subjects deprived of dietary choline, 77% of the men and 80% of the postmenopausal women developed signs of subclinical organ dysfunction (fatty liver or muscle damage),” reports the NIH.

Oven-baked sweet potato fries make a great, healthy snack or side to go along with your dinner. If you are looking to be a bit more innovative with these root vegetables, check out this recipe for sweet potato brownies. They are just as delicious as a traditional brownie, maybe even more!

Learning about healthy food is so empowering. Feel free to share with us some of your favorite healthy recipes. Are there any fruits or veggies you would like to know more about? Let’s explore together.

Healthy food is medicine.

Enjoy your healthy life!
The pH professional health care team includes recognized experts from a variety of health care and related disciplines, including physicians, attorneys, nutritionists, nurses and certified fitness instructors. This team also includes the members of the pH Medical Advisory Board, which constantly monitors all pH programs, products and services. To learn more about the pH Medical Advisory Board, click here.

Joy Stephenson-Laws is the founder of Proactive Health Labs (www.phlabs.org), a national non-profit health information company that provides education and tools needed to achieve optimal health. Her most recent book is Minerals – The Forgotten Nutrient: Your Secret Weapon for Getting and Staying Healthy, available through Amazon, iTunes and bookstores.

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I am a huge juice lover. I like to drink it at any time of the day. However, I find that many juice blends just have a bit more sugar and other things that I don’t want in my juice beverages. Since I am a diabetic, I really have to pay very close attention to the things I take into my body (Living a healthy diabetic life takes a lot of dedication to self). So my hunt for juices that were 100% started.

Two brands that I found to be 100% fruit juice were Beetology and Ripe Craft Juice. They are both phenomenal! They are truly juice, nothing more, nothing less. I love that they are both cold pressed juices. What is cold pressed juice you ask? Well, it’s actually a process in which the juice is extracted. Cold pressed juice is produced by using what is known as a ‘masticating juicer’. This juicer uses a hydraulic press that squeezes the juice from the fruit or vegetable. The masticating juicer crush the ingredients in order to extract the greatest quantity of juice possible without compromising the nutrient quality, because it will not generate as much heat to significantly affect the juice like traditional juicing methods can. Once the juice is made, it’s bottled, sealed, and placed in a chamber that fills with water. Pathogens are destroyed by imposing a great amount of pressure. This allows cold pressed juices to remain not only drinkable but nutritious and flavourful for up to a few weeks.

Beetology 


Beets can be very beneficial to our overall health. These burgundy gems help boost your energy, aid in weight loss, supports cleansing and detoxing, plus they have anti-inflammatory properties. They’re even known to improve blood flow and help lower blood pressure. Beetology™ has delivered on a very flavorful juice that allows us to smile at the sound of beets. Just from the the word beet, I was expecting a juice that would have me gagging. I know I’m not the only person that has this reaction. However, I was pleasantly surprised and so were my taste buds! I enjoyed just about every juice flavor from their line. Beetology™ is dedicated to the art of creating delicious beverages and foods from one of nature’s most nutrient dense vegetables and the finest organically grown fruits. Their beverages contain no more than five ingredients. All five of their offerings are 100% non-GMO, U.S.D.A. Certified Organic, and Certified Fair Trade. The juice blends contain no preservatives, additives, artificial colors, or flavors. They are also non-soy, non-dairy, and certified kosher, making them perfect for anyone, any time. They are very refreshing with just the right amount of sweetness to them. The beet juice married very well with the fruit juice choices the brand uses in their products. Beetology has turned my frown into a smile with it’s delicious beet blend juice. I’m now a loyal customer!

Ripe Craft Juice 


New Haven, Connecticut based brand, RIPE Craft Juices was created to redefine the consumer’s expectations of real fresh juice. So their process was simple, to start with the best fruits and vegetables, use the absolute minimum in processing, and offer a juice that surpasses all others in freshness, taste, and nutrition. These juices a very fresh tasting. I enjoyed all four juices. They are not very sweet, there is a bit of bitterness that hits your taste buds. But, it’s not overpowering to where you can’t enjoy and appreciate the natural freshness from this juice brand. These juices are also Gluten Free, non GMO, never from concentrate, using fruit and vegetables that are 100% traceable.
Want to get your hands on these juices? 

You can find RIPE Craft Juices and Craft Bar Juices available at:

King Kullen – Long Island, New York (Bar and Craft juice)

Kings Food Markets – New York, New Jersey and Connecticut (Bar and Craft juice)

Key Foods – New York, New Jersey, Connecticut and Pennsylvania (Bar and Craft juice)

Fairway – New York, New Jersey and Connecticut (Bar and Craft juice)

Big Y – Connecticut and Massachusetts (Craft juice)

Roche Brothers – Massachusetts (Bar and Craft juice)

Dierbergs – Missouri (Bar and Craft juice) 

Schnucks – Missouri, Illinois, Indiana, Wisconsin and Iowa (Bar and Craft juice)

*Juices are also available on Amazon.com

Beetology ($3.99) available at:

Grocery stores near you in the refrigerated section. If you’re in the Indianapolis area, you can find it at Good Earth (6350 Guilford Rd.).

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As you all know, losing weight has been a real battle for me. Sometimes I have won, then other times the weight with it’s sneaky self has sucker punched me. The journey has not been easy by far. However, I try to continue to have a focused mind no matter what the scale reads.  
In November of 2016, I recommitted to my journey of losing the pounds. There have been some good and not so good days. Trying to lose weight is hard as SHIT (excuse my language)! It has always puzzled me how you can put on weight effortlessly and as soon as you want it off, it’s hard to take off. Crazy! Then you can lose it and gain back even more than what you had before. How many of you have done that? I know I have! Nevertheless, even though getting the weight off is hard, it can be done.

Since November, I have lost a total of 60lbs. Just by changing some things around. I have never been a bad junk food eater or anything like that. I just like good food! Yes, you can over do it on the good stuff too! I had to do some tweaking to my everyday lifestyle (this is a new way of life, not a diet for me y’all), then I started to see changes! I’m really proud of myself!  I still have a long way to go though. I promise to keep you all updated on my journey more as well. 

If you are on a weight loss journey, let’s support each other! Join me on MyFitnessPal @CheleVon and subscribe to me on my YouTube channel for tips. We got this! 

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Hi TRC Gang! Happy New Year to you all. I hope 2017 has been awesome for you so far. I know some of you are setting goals that you want to achieve for the year. I know I am! One goal that I am truly focused on is my healthy lifestyle journey that I am carrying over from 2016 to 2017. This year, I want to really get into it by being more consistent with exercise and what I put into my body. 

One of my healthy goals is to cut sugary drinks completely from my diet. I had been doing great with doing this, but every now and then I would fall back into drinking sodas. To try to combat this, I want to start infusing my water with fruit. Drinking plain old water just gets so boring after a while. This is what caused me to have set backs all the time. 

I happened to hop on a site called Tomoson to see what items they had on there. Once on, I came across the Gear Ultimate Infused Water Pitcher. I was so excited to receive this pitcher. The 3 quart pitcher is made of shatterproof acrylic that is also BPA free and food safe. 

What You Get

Pitcher

Infuser Tube

Free Ice Core

Free Recipe Book (e-book)

I just love the sleek design of this pitcher. It has put an end to my bland water days. I can even infuse my favorite teas, which is awesome. You can create some flavor filled drinks from fruits, herbs, and vegetables. The recipe book give you very tasty recipes as well. Great right! It is very easy to clean this unit too! You can hand wash it or place it in the top rack of your dishwasher. 

I highly recommend this pitcher if you are looking to change up the pace with your beverages. This pitcher can be purchased from Amazon. 

FTC: I received this product in exchange for my honest opinion.

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Now a days so many people are trying to lead healthier lifestyles. For whatever the reason may be that sparked the decision to take inventory over their life is great. I commend each person for taking the steps to a better life with their health. There are so many aspects that go into good health, it can sometimes get overwhelming. I know that is how I felt as I started my journey. I found 5 top foods that have been helping me with slimming my waistline.


I have struggled my with weight for some time and I still am, but fighting the fat has become so much easier for me now. My days of yo yoing with my weight are over. I am now giving my body the right mix of foods to help it function how it was designed to. I just have to share these fat burning foods with you all.

In the morning I like to start with a fiber-rich food such as oatmeal. Oatmeal helps to keep you full for a longer periods of time. You want to go for the old school steel cut oats. None of that pre packaged high sugar stuff. If you have to, plan to get up a little earlier to prepare your breakfast. Add in some raisins, spices, or berries (berries are packed full of fiber, get that one cup in) for nice kick. Spoon in some honey if you need more sweetness. Your tummy will thank you for hours and you can ward off those nasty food cravings for unhealthy snacks. 

For snacking, I like to grab a nice hand full of nuts. Almonds, walnuts, peanuts, or mixed nuts, just have a nutty good time with them. Nuts can knock off the hunger that may hit you in between meals. They keep your tummy satisfied and felling full. Make sure you reach for the natural or unsalted ones. No honey roasted either guys, I see your side eyes. You don’t want to overload on calories right. I didn’t think you wanted to do that either. All you need is just 24 nuts a day and you’re good!

During lunch and dinner, I like to have a serving size of lean meat. I cook up ground turkey (I like boiled turkey wings too.) or some kind of fish. Tuna, salmon, and whiting are my favorites. Did you know that your body burns more calories digesting proteins than with carbs. Yes, that’s right! I also love to pair my lean meats with lots of veggies. I try to eat the rainbow when it comes to my vegetables. But I really make it a point to get my green leafy graze on. My most loved green veggies are broccoli, spinach, and mixed greens (mustard, collards, and turnip greens). These are all fiber packed, helping you to fill and stay full. Another great factor is they are low in calories. Winning!

Snacking Bonus: Say yes to yogurt! Dairy items like yogurt are an awesome snack choice because calcium helps to break down fat. Top it with some natural granola and you have a healthy delight that will keep you full while burning some of your waistline. Before you run to the yogurt section, here’s a tip. Only pick up low-fat or fat free and don’t forget to read your labels.

Those are my top 5 belly fat burning foods. Please remember that proper diet with moderation and exercise are key to living a healthy lifestyle. I wish you great or continued success with your healthy goals.

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Hey honey bunnies! Are you in need of a great scale to help you stay on track with your weight loss goals? If you said yes, then keep on reading for details on a scale that is perfect for helping you stay on track as you take steps to reaching your goal weight.

The Ozeri Weight Master Digital BMI Scale is awesome with some fantastic features within it. When I got the opportunity to review it, I was excited! This scale is just what I have been looking for to track my progress. I love the clean design of this scale and the fact that it does not take up a ton of space. I also like that it is very light weight too.
Some of this scales features are the BMI (Body Mass Index) Calculation which provides an indicator of your fat classification. There is a color alert of Red (to show weight gain) or Green (to show weight loss). You have Auto Recognition Intelligence for up to 5 users. This feature automatically works with StepOn technology and auto powers of to preserve battery life. Weight Differential Detection is packed in the beauty as well. This feature displays the net change of your current weight from your previous recorded weight. This scale has a weight capacity of 400lbs. Sounds fabulous right? It truly is a great scale to have!
You can purchase the scale at Amazon.com.

What do you think of the Ozeri Weight Master BMI Digital Scale? Do you own one and how do you like it?

I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

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Hey healthy lifers! I wanted to bring you a quick review on a great fitness site that I came across called Hang Tight with MarC. This site is great! MarC is like your personal trainer that comes right to your home via your web connection, super sweet!! She offers great free workouts that she tapes to get you fit. She even gives food tips, flavor packed recipes, and host monthly challenges too. Check MarC out and let her get you tight!
I hope you enjoy the workout as much as I do.
Hang Tight with Marc Site

YouTube Channel

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