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Today, drink lots of water (8-12 glasses). It can be spring, seltzer, flavored seltzer or mineral water. Avoid tap water unless it is filtered.

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By Leo Gil

This year, celebrate the fourth of July with our favorite flag-colored superfoods!

RED: Salmon is a high quality protein that belongs to the family of “fatty” fishes. It’s rich in Omega-3 acids, which lower cholesterol levels and prevent the hardening of artery walls and
veins — helping to reduce the risk of heart attack![1]
 
WHITE: Quinoa is one of the most popular ‘superfoods’. It’s an incredibly nutritious grain that is loaded with complete protein — containing all nine essential amino acids. It provides almost twice as much fiber as most other grains[2]. And it’s gluten free!
 
BLUE: Blueberries are a powerful antioxidant. They boost your brain, and can also assist in cancerprevention[3]. Plus, they are so tasty and convenient it’s no wonder somany people consider them to be their favorite fruit!


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3 days, 1 hour ago


By Leo Gil
 
According to the U.S. Department of Agriculture, July is officially “National Blueberry Month”. These little fruits are so amazing they gave us an entire month to celebrate them! Blueberries are incredibly beneficial for our health — so much so that they’re classified as a “superfood”.
 

Top Benefits of Blueberries

 
1.       High in nutrients & low in calories

One cup of blueberries is less than 100 calories. Consider this a bargain for the incredible source of nutrients they provide. That same cupful will supply you with 4 grams of fiber, nearly 25% of the Recommended Daily Allowance (RDA) for both Vitamin C and Manganese and 36% of the RDA for Vitamin K, among others.1
 
2.       Help keep your heart healthy

Blueberries are powerful antioxidants with anti-inflammatory properties that have been proven to assist with reducing cholesterol, lowering blood pressure, stroke prevention and reducing oxidative stress in multiple studies.2
 
3.       Promote regular brain function

A study by the University of Cincinnati suggested that blueberries can assist the elderly in improving their memory.3 Furthermore, the USDA has run similar studies which strengthen the premise that blueberries are useful for the prevention of cognitive decline.3
 
 

1http://authoritynutrition.com/10-proven-benefits-of-blueberries/
2http://www.wildblueberries.com/health-research/research/
3http://www.medicaldaily.com/health-benefits-blueberries-5-reasons-eat-more-blueberries-246727

Comment
5 days ago


There’s always a new body image based trend targeted at women — encouraging body shaming and self-doubt about their bodies. Remember the controversial ‘thigh gap’ trend? The craze where the gap between a woman’s thighs, particularly at the top of the thighs, had to be large enough to be plainly visible when standing with both feet and knees together? Well, now we have ‘the Belly Button Challenge’ — the latest means of measuring a woman’s attractiveness, according to social media.

So what is ‘the Belly Button Challenge’? Essentially, the challenge involves reaching around your back with your arm and touching your belly button. Being able to do so ‘proves’ that you are thin and fit. In reality the challenge has nothing to do with being slender. James Hamblin, of the Atlantic, says “It’s actually a test of shoulder flexibility, not fitness. The shoulder has the greatest range of motion of any joint in the body.”[1]

Unfortunately, this logic has been ignored by most on social media. The trend, started in China, is now so popular that thousands are uploading photos of themselves trying the challenge, using #thebellybuttonchallenge. Even men are attempting the challenge now. We’re constantly inundated with images of the ‘ideal body’ from the media. Now we’re being challenged to participate in this body shaming farce of a fitness test? No thank you. Young women need to feel positive about their bodies — especially in the age of Photoshop and plastic surgery. They certainly don’t need to be faced with a wholly inaccurate ‘challenge’ that tells them how thin they are, or aren’t.

You’re all beautiful and you don’t need a ridiculous challenge to prove it. Be healthy, and most importantly BE YOU.


Comment
5 days, 23 hours ago


by Deedra Mason, Director of Clinical Education & Research
 
Diet? CHECK! Exercise? CHECK! Supplements? CHECK! Nervous system recovery? What is that? An important factor of weight loss that is frequently overlooked!
 
We often use only nutraceuticals to support our weight loss/metabolic goals, but fail to support our nervous system and its ‘moving parts’. Nervous system support, especially as it relates to recovery from exercise should be a part of any weight loss system. Commonly these support nutrients are referred to as nootropics. Nootropics are ingredients that support memory, focus and drive. These are essential to support motivation through weight-loss and lifestyle changes.
 
Considering that stress is a constant for most, if not all individuals, starting with stress support ingredients is your best bet. Vitamin C and Magnesium are both beneficial for stress recovery as well as nervous system recovery. They can easily be paired with botanicals, called nervines that are taken as a part of stress formulas. These are botanicals like Holy basil, Ashwaganda and Scutallaria. Amino acids like tyrosine, theanine and glycine can also be helpful in both stress and nervous system recovery.
 
Some of the most powerful and well-studied nootropics are available in many nutraceutical formulation, such as Wolfberry, also known as huprazine A. Wolfberry is well researched, and shown to maintain acetylcholine (a memory and mood related neurotransmitter) levels by limiting the enzymes that try to breakdown acetylcholine. Acetyl-L-Carnitine can assist in improved energy, both physically and mentally by opposing toxic fatty acids in the mitochondria (cells). Acetyl-L-Carnitine enhances acetylcholine levels while reducing oxidative stress on the brain when paired with A-lipoic acid (an antioxidant).
 
It’s important to remember, it takes multiple lines of defense to protect the body and brain. There is no one single trigger for disease or decline. Make sure your defense is as robust as the number of ways there are to get sick!
 
Sources:
Blusztajn, J. (1998). Choline, a Vital Amine. Developmental Neuroscience,281(5378), 794-795.
Lerer, B., Oppenheim, Y., Kelly, D., Gorfine, M., Kampf-Sherf, O., & Schreiber, S. (2000). An open trial of plant-source derived phosphatydilserine for treatment of age-related cognitive decline.
Raves, M., Harel, M., Pang, Y., Silman, I., Kozikowski, A., & Sussman, J. (1997). Structure of acetylcholinesterase complexed with the nootropic alkaloid, (-)-huperzine A. Nature Structural Biology,4, 57 – 63

Comment
1 week, 3 days ago



You may have noticed that it’s getting hot outside — because it’s officially summer! While the weather is lovely, the heat and humidity can make it difficult to go outside for long walk or a brisk jog.

So, what’s the solution? Adjust your schedule and exercise in the morning or in the evening, because the temperature is generally far cooler at these times. Don't let the heat beat you ­— beat the heat with our summer workout playlist!

1.       Heartbeat Song – Kelly Clarkson
2.       Sledgehammer – Fifth Harmony
3.       Go All Night – Gorgon City, Jennifer Hudson
4.       Masterpiece – Jessie J
5.       Fight Song – Rachel Platten
6.       Heroes (we could be) – Alesso
7.       7/11 – Beyonce
8.       This Is How We Do – Katy Perry
9.       Only Girl (In The World) – Rihanna
10.     No Good For You – Meghan Trainor

Comment
1 week, 4 days ago
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