Sugar Effects

We are headed into the Christmas season and all those yummy cookies and candies will be plentiful. At work, at church, at your friends house, at Christmas parties.  So before you reach for that cookie let this sink in for a minute. Sugar...it's the devil!  It’s super addictive! The more you eat it the more you crave it!    I'm not just saying this, THIS WAS ME!


Here are just a few of the sugar effects:
* After ingesting any amount of sugar, your immune system is immediately compromised up to 80% for the next 4-6 hours. (Mine was basically a wreck 24/7?) 
* Sugar leads to insulin resistance which leads to diabetes
* Sugar causes inflammation in the body and also feeds cancer cells
* Sugar is one of the leading causes of obesity and inability to lose weight

Don’t you owe it to yourself to stop that vicious cycle?? I’m so grateful I took control over this almost four years ago when I made the choice to get my body more balanced. 

Root Cause

Allergy pills do NOT eliminate the source of your allergies.

Avoiding gluten does NOT heal your gluten intolerance.

Applying cream to eczema does NOT address why you are getting it in the first place.

Taking a sleeping pill does NOT get rid of your sleep problems.

Taking Ibuprofen for chronic pain and inflammation does NOT address why you are hurting in the first place.

Drinking caffeine does NOT fix your problem with chronic fatigue.

What DOES then?
Getting to the ROOT CAUSE. In most cases that is blood sugar imbalance, inflammation, and/or gut health! When those 3 things are on the right track, it really is amazing how good you can feel. 

https://plexusworldwide.com/debijohnson/shareables/healthy-gut-happy-weight-loss-4



 

Self Care Bundles

Some things are great to stand alone, some things are better in bundles.  Our health is definitely better in the bundle situation.  The more ways we come at our health, the better.  It is so very important that we put our own Self care a top priority.  Without our own mental and physical health, there is no way we can sustain doing all we need to do each day in our busy lives.

As you know,  I am an avid Plexus natural supplements user and share with anyone who will listen to me.  Heck, I even share with those who don't ask!   However, as I am getting my body more healthy from the inside out, I also am working on it from the outside in.  I love to use my Young Living essential oils as well as follow along with workouts from Beach Body.

Some other bundles might be 
Plexus and Paleo
Plexus and Weight Watchers
Plexus and Keto
Plexus and Juice Plus

There is no reason at all not to bundle!  Plexus is NOT a diet. It is a wellness system, a supplementation system. It can fit in seamlessly with your caveman, crunchy, oily, point-counting lifestyle, and make it better! No matter what healthy lifestyle you have adopted, I am confident  you still need supplementation that Plexus provides. 

Let's take a quick quiz to find out:
1. Do you have as much energy as you would like?
2. Do you sleep as well as you would like?
3. Do you crave sweets?
4. Do you have diagnosed vitamin deficiencies?
5. Are your hair and nails healthy?
6. Do you have any "digestive" issues?
7. Do you ever feel like you are in a fog?
8. Do you have consistent physical discomfort?
9. Do you find it hard to stay focused?
10. Do you need help going 💩!?!
11. Would you like to lose weight?
12. Would you like help in  naturally reversing the signs of aging, dark spots, fine lines, dehydration?

If any of these are "yes," I challenge you to add Plexus in for two months and see what a difference it can make. You obviously care about your health, why not bundle up and give your health and even better boost?

My anxiety and depression

I'd like to say being  the lovable happy me you all get to enjoy comes naturally, but unfortunately this is not how it is. For a big part of my adult life I had been a hot mess of anxiety accompanied by the lowest of low self esteem.   What DID come naturally was self doubt, insecurity and shame for feeling the way I did while others around me seemed to have it all together.

For many years I self medicated with alcohol and men.  The alcohol numbed the bad feelings and allowed me to be more free with myself without worrying what others thought of me.   The men gave me (momentary) confidence in myself.  I allowed myself to be used in order to get the temporary feeling of being accepted.  

Then I met my husband.  Nineteen years later and I am still amazed how my life changed simply by having circumstances surrounding my life change.  Don't get me wrong, the beginning had some difficult times, but then we settled into life together and I am blessed for it.   Besides my mom, I had someone in my life who believed in me.    Greg helped to build confidence in myself which helped push the anxiety and depression down.   

But....it is not gone, it is always down there waiting for the opportunity to come out and play.   
* Comparing myself to others
* Knowing others are doing things together and not being invited
* Falling behind on commitments 
* Not knowing what is going on
* Stress related to work
These are just a few of the situations that are likely to set me off.   In order to deal with it all I used to take an over the counter medication to take the edge off.  It pretty much worked, but I was also putting a lot of chemicals into my body which was doing its own kind of harm.

For the sake of shortening this post, let's jump ahead to the research I did and learned that I'm not a crazy hot mess, what I had was a nasty dirty gut.  Once I found a good probiotic that accomplished what I needed it to do, my emotional health soared!!   My immunity is improved, my serotonin is able run free with its friend dopamine, and my digestion is incredible!

http://d2xz00m0afizja.cloudfront.net/cdn/shareables/vitalbiome-product-info-sheet.pdf

If you are like I was and tired of living a life determined by your anxiety or depressed moods, do some research on your own.  You DON'T have to live this way!  I can tell you from personal experience there is so much more.





 

Plexus Cheat Sheet

Here is a little cheat sheet for secret Plexus stalkers

Better Sleep: Slim - add MegaX & ProBio5 for amazing changes in your sleep issues

Cholesterol, blood pressure, lipids: Slim, MegaX

Energy: Slim - add Edge for a game changer

Mental clarity: ProBio5, MegaX, Edge, VitalBiome
 
Skin Issues: ProBio5 & Body Cream
 
Weight loss: Slim, ProBio5, BioCleanse (TriPlex) - Optional...add Block, Accelerator or Boost, P96 
Protein shakes
 
Discomfort, sore muscles, and swollen/achy joints: Ease and/or Nerve capsules & Ease cream
 
Nerve issues: Plexus Nerve
 
Sugar cravings: ProBio5 & Slim
 
Tummy issues, Digestive issues: BioCleanse and Pro Bio5
 
Stress: ProBio5, Slim, & Vitalbiome
 
Mood: VitalBiome, Slim & Accelerator
 
Better hair & nails: XFactor & MegaX
 
Reduced absorption of sugars/starch: Block
 
Glucose stabilization: Slim & Block
 
Hormones: Slim & ProBio5

Skin care: Joyome
 
*These products are not intended to diagnose, treat, cure or prevent any diseases.

Sleep Deprivation and your gut

Remember the last time you got a really good nights sleep? 
Remember how incredible it felt to wake up well rested before the alarm even went off?

Most of you are going to answer 'no' to both of those questions.  Most of you don't know the enjoyment of a well rested body, but you know all to well what it feels like to not get enough sleep. 

Not meaning to add insult to injury, but those who are sleep deprived, on average, eat 400 more calories than those who are rested.  Sleep deprivation impacts hunger and fullness hormones.

*Ghrelin tells your brain it's time to eat.
*Leptin cues the brain to put the fork down

With insufficient sleep your ghrelin goes up and your leptin goes down.  This leads to risk of obesity and Type 2 diabetes. 

Sleep deprivation can be linked back to the whole gut-brain connection.  The gut-brain axis (GBA) refers to a two-way communication stream between the central nervous system (the brain and spinal cord) and the enteric nervous system (the 500 million neurons embedded in the lining of the gastrointestinal tract).


Stress and anxiety — both elements of mood disruption — can seriously impact our sleep. In our modern world of constant stimulation, fast food, and the various stressors unique to each individual, it’s important that we understand the role the gut plays on our ability to cope with stress,  which can have a major impact on our ability to sleep. Taking care of our physical and emotional stressors by cleaning up our gut health could be a major win for our quality of sleep.

 Enter Plexus Probio5 and Bio Cleanse.  You can read all about their goodness here. 

 Getting your gut healthy allows the gut and brain to connect so much better.  This better connection helps you to sleep better.  Better sleep means a more well rested, happier you.  

You can also help your sleep by eating....or avoiding...certain foods in the evening.

Good food:
banana
dairy
nuts
seeds
honey
eggs

Bad food:
spicy
chocolate
alcohol
high protein

To help your mornings be a little more cheerful:
* Eat a low carb/high  protein breakfast
* Bring in natural light
* Exercise or meditate
* Drink a full 8 oz. glass of water

BioCleanse and Probio5 for a sexy gut

I want to share with you what your gut looks like. Sexy, isn't it. We want a Normal gut lining, but honestly, most people are inflamed. As if having an ugly gut lining isn't bad enough, there is also the whole leaky gut thing going on, letting food particles, bacteria and other nasty stuff lose in your body. Yep, that is not a good thing. It's there, the ugly lining has happened, now what? Now you talk to me about getting that thing sexy again. Serious, don't walk around with an ugly gut lining, just don't do it.

These are the EXACT plant bases supplements needed to begin getting your gut sexy. Why these and not store bought? Read your labels and compare. Seriously, there is no comparison. With their use, my digestion, after 30 years of pain and stopping me from doing things I wanted to do, completely changed!

🍃Biocleanse is a magnesium supplement. This nutrient is very important for our body. It is involved with over 300 functions in the body! One extremely important is energy production. It’s also tied to cardiovascular issues when someone struggles with deficiency. Biocleanse is designed to be a gentle daily cleanse. We need to always be working on maintaining our gut health and a gentle daily Biocleanse routine will help.
Another important benefit of Biocleanse is a stronger immune system. Thank you bioflavaboids.

Now let’s learn more about Probio5...
🍃it’s so much more than a probiotic. It has digestive enzymes! These enzymes are essential for healthy digestion and overall health.
Did you know that digestive enzymes are not found in processed foods; only in fresh foods like fruits and veggies!
After reading about these enzymes you’ll see why Probio5 is such an important supplement for everyone!

🍃Chitosanase is an enzyme with systematic name chitosan N-acetylglucosaminohydrolase. This enzyme catalyses the following chemical reaction Endohydrolysis of beta-(1->4)-linkages between D-glucosamine residues in a partly acetylated chitosan. A whole spectrum of chitosanases are known. This is one of the extremely important digestive enzymes that helps to rebalance the gut.
These hydrolytic enzymes break down glycosidic bonds in chitin.

🍃Another important enzyme is protease. This proteolytic enzyme, peptidase or proteinase is a type of enzyme that functions mainly to help us digest different kinds of proteins. They break down the bonds by a process known as hydrolysis and convert proteins into smaller chains called peptides or even smaller units called amino acids.

🍃Peptizyme-SP®(serrapeptase) is a powerful systemic enzyme that supports the body’s response to inflammation and the respiratory and sinus systems. This unique activity of Peptizyme SP’s enteric-coated serrapeptase supports normal fibrin metabolism, blood viscosity and blood flow. Serrapeptase supports healthy inflammatory response by reducing metabolic inflammation, usually an asymptomatic inflammatory process in response to stress, improper nutrition and other environmental issues. In addition, there is evidence of inhibition of C-reactive protein, a marker of inflammation that has been linked to cardiovascular health.

Probio5 has an antioxidant blend that helps strength the immune system with Vitamin C, B and grape seed extract.
There is no other probiotic out there that includes 5 strains of probiotics that are very important for gut health, supports the immune system with the antioxidant blend and helps digestion and breaking down “bad” organisms with the digestive enzyme blend!

Candida Yeast Symptoms

Here are some tips on how to recognize a yeast infection:

Symptoms can be particularly worse in damp, or moldy places or weather that is damp, humid or rainy.

Candida sufferers may appear anti-social or develop “people or relationship allergies”; some may have fewer friends than a healthier person would have as they become increasingly reactive to foods and their environment over time.

May appear anxious and talkative. Some, especially when chronic, are not the easiest of people to get along with.

Commonly have have fever, sinus and asthma.  Anyone who has been using an oral (inhaled) steroid should be considered as having a yeast infection.

May be an extremist perfectionist or addictive in their behavioral, dietary and lifestyle patterns.

Some candida patients only eat at home, or eat out rarely. Chronic candida sufferers have problems eating out and react to foods, preferring to stay at home and eat in.

May feel lousy all over; their quality of life can be poor, even after many different types of treatment.

The cause can’t be established – both by the conventional doctor and by the natural medicine professional, especially if there are digestive problems.

May be taking multiple skin and digestive drugs at the same time.

May  be taking Diazepam, Prozac, Zanax or another drug to treat depression or anxiety. Because the doctor couldn’t find any cause and felt the problem was in the patient’s head rather than in their digestive system. 

Have had a history of multiple rounds of antibiotics. Suspect any antibiotic prescribed patient to have candida, many typically have and especially after they have been treated multiple times. In most all cases, these patients are completely overlooked and develop candida as a consequence. Some sensitive patients have never been well since taking only round of an antibiotic, even if it was prescribed twenty years ago.

Suspect candida in any person who was treated years ago for acne after 6 – 12 months on an antibiotic.

Typically allergic to some of the most common foods such as dairy products (milk in particular), bananas, eggs, breads/gluten, peanuts, oranges, corn, and pineapple.

Candida patients can be the ones who especially buy those “hypo-allergenic’ cleaning aids because they react to all conventional cleaning products. They may also buy special cosmetics or make-up because they have found that their skin reacts to just about everything.

Often intolerant to perfumes, odors, fumes, fabric shop odors, cut grass, cats, dogs or other animals, tobacco smoke, chemicals such as pesticides, herbicides, fly sprays, smog, molds, dust mites, dust, pollen, and potentially any other airborne substances.

Feel unreal or spaced out for absolutely no know medical or psychiatric reason.

Candida cases are those GI or digestive system cases that just can’t seem to get right, in spite of everything tried.  Tried the FODMAP diet, paleo diet, Blood-Type diet, Atkins diet, Keto diet, South Beach diet, GAPS diet, or any one of fifty different kinds of diets.   Within weeks things started to go downhill again. Suspect this person to have a chronic candida yeast infection, dysbiosis, parasites, etc.

May have several different products to solve digestive problems, this could range from just a pro-biotic and a few parasite, liver or stomach products right up to three dozen or more products targeted at many different symptoms they will have be experiencing over the months or years.

Have gone through stages of feeling reasonably fine, thinking  their health is finally turning the corner, only to discover that within days or weeks they begin to feel terrible all over again. Suspect candida if there are constant relapses.

Strong carbohydrate craving, or even a “subconscious preference” for a food like chocolate, biscuits, sweets/candy, ice cream, pastry or cakes, etc. Suspect candida.

Strong sugar cravings, especially after the evening meal. This can be a real red flag for you, and in some cases can point you straight towards the cause – a yeast infection.

Received chemotherapy and/or radiotherapy for cancer many years ago and has never been well since.

A woman who has a long history of taking the birth control pill or has had multiple pregnancies.

A person with a long history of taking a steroid medication like cortisone, prednisone, hydrocortisone or other anti-inflammatory or immune-suppressive steroidal treatments.

A female patient who is frequently troubled by abdominal pain (undiagnosable), vaginal infections, premenstrual tension, menstrual irregularities, menstrual pains, pain or discomfort during sex, a loss of interest in sex.

A male patient who is troubled with jock itch, prostatitis or impotence.

Persistently troubled by athlete’s foot or a fungal infection of the toenails (thickening, discoloration or splitting).

Heartburn, arthritis, hemorrhoids bronchitis, asthmatic, sinus, ear/nose or throat.


Do not be fooled, all probiotics are NOT created equally!  Stay tuned for a blog post coming soon about this very topic.

Poop Facts

Here are some fun poop facts for you



Did you know that 80% of Americans struggle with constipation at some point?

The average American only has between 2-4 bowel movements per WEEK and is 70,000 bowel movements short in their lifetime.

America now has the highest rate of bowel disease in the World


Did you know you that you should go after every meal or AT LEAST once a day! How many of you can say you do that?

Did you know that one of the reasons weight loss/diets fail is because toxins remain in the body?
 Your body tries to protect itself because of all the toxins in your body and won't let go of any fat.

Did you know that 75% of your poop is water? DRINK YOUR WATER PEOPLE! The remaining 25%...1/3 is from fibers our body find indigestible. 1/3 is composed of dead bacteria. 1/3 is a mixture of fats, inorganic salts, mucus, dead cells, and live bacteria.

Just ONE cubic inch of USDA Grade-A beef contains over 1000 parasites. These parasites typically don't harm you if you are having 2-3 bowel movements every day, but if you're not, their larvae can hatch, latch on to your intestinal walls and live inside you, wreaking havoc on your digestive system. Uh- Gross!

Up to 80% of your immune function stems from gut health. EIGHTY PERCENT. Hippocrates said
"All disease begins in the gut." If it starts there, it could END there.

The longest poop record was 26 feet 

The average person spends 10 months of their life on the toilet

If you are not eliminating 2-3 times every single day, I have a possible solution for you that comes with a 60-day money back guarantee, no matter how you buy. Private message me, text me, email me...you get the idea.

What goes in MUST come out!

Water intake

Who's drinking their recommended water intake?! Half your body weight in ounces (up to 100 ounces) is what is suggested every single day to rid your body of fat and toxins!

Did you know? ... Glucose cannot leave the body without a water molecule attached via urination. Thirst is your body's cue for help in removing excess glucose. Drinking water and going to the bathroom are PLAN A to get glucose out of your system.

Plan B? Fat storage. Yep.

So basically, if you don't want to be inconvenienced by frequent bathroom visits you are choosing fat storage.

Drink your water!!!

Also water intake is imperative when you are taking detoxing supplements such as Plexus!
It’s how the toxins leave your body.

If you struggle to get water in. Adding fruit or veggies to it helps so much.  Keep a jug of water in the fridge so it is nice and cold.  Get a new favorite water bottle.  Use a straw.  

Always having some in front of you is key.

Stay away from the fake sugar

Knowledge is Power!

If you are still using artificial sweeteners, You need to read this! 

Artificial sweeteners are your worst enemy! Here's why:

Studies have shown that tasting something sweet enhances your appetite, regardless of calories, and consuming artificial sweeteners has been shown to result in even greater weight gain than consuming sugar.

Aspartame appears to have the most pronounced effect, but the same applies for other artificial sweeteners, such as acesulfame potassium, sucralose, and saccharin. Unfortunately, weight gain is only the tip of the iceberg when it comes to the health hazards of artificial sweeteners.
Artificial sweeteners raise your risk of diabetes. A recent study in Nature told us why—they alter your gut microbiome for the worse. For example, best-selling artificial sweetener Splenda (sucralose) can destroy up to 50 percent of your beneficial gut flora.

It’s been known for some time that consuming sucralose can cause or aggravate inflammatory bowel disease because of its interference with gastrointestinal function.
Both animal and human studies have shown that Splenda alters glucose and insulin function, thereby promoting weight gain, insulin resistance, and type 2 diabetes.
But there are additional concerns that sucralose may cause DNA damage, and when heated it releases chloropropanols, which are members of the extremely dangerous class of carcinogens called dioxins.

Artificial sweeteners are a group of chemical additives that should be completely avoided.

Instead of the fake stuff, stick with natural sweeteners such as raw honey, stevia and raw sugar. 

Know your ingredients

Knowing what is in your supplements is important. Don't just take anything...and don't just grab the cheapest stuff off the grocery shelf.  Do your research and ensure the ingredients you are putting in your body are not only safe, but know what they are supposed to do. 

🔹️Chromium allows insulin to be used more efficiently. Most people know insulin is needed to regulate our blood sugar but you probably don't know that it is also a fat storing hormone. By controlling your insulin you can allow your body to build muscle and burn fat daily. The main ingredient in Plexus Slim is chromium.

🔹️Probiotics have been shown to affect both your health and athletic performance. Here are just some benefits: Enhanced immune functioning. Improved sleep and less sugar cravings. Improvements of blood lipid levels. Reduced muscle damage and improved muscular recovery. ProBio5 is a probiotic unlike any other that actually breaks through the exoskeleton of the yeast in your gut.

🔹️Magnesium plays a number of roles in the body, being required for more than 325 enzymatic reactions, including those involved in the synthesis of fat, protein and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity and bone metabolism. The main ingredient in plexus BioCleanse is magnesium.

🔹️Omega supplements provide various health benefits which include a reduced risk of heart disease, diabetes, and cancer, as well as anti-inflammatory properties, and enhanced brain and joint function. They also have muscle-building and fat-loss benefits for athletes.  MegaX is an amazing omega supplement that uses plants as their source of omegas instead of fish. No fish burps!

🔹️Multivitamins: For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Combine these with the power of aloe to increase vitamin absorption and you have a supercharged multivitamin. XFactor+ is a patented multivitamin that actually has aloe Vera in it which allows your body to heal itself from the inside out and also helps your body absorb vitamins up to 300% better! And it's fully methylated!

Improving children's health

I am seeing so many parents posting about their little ones being sick.  Sickness is everywhere. Influenza, stomach bugs, strep, ear infections.....having a sick kiddo is no fun.

Part of our job as parents and grandparents is protecting our children and keeping them healthy. Part of keeping them healthy is feeding them good food and supplemental nutrition which is always important, but especially during these winter months.

Here are my top tips for keeping kids healthy...

Limit Sugar Intake: Read labels, choose healthier snacks, opt for fruit sweetened treats. Cut the juice!  Keep in mind that store bought fruit juices have little to no nutritional benefits and are basically sugar water. Stick to water.  Add some flavor by adding real fruit to the water.

Sun:  Get your littles out in the sun when possible. Vitamin D supplementation is awesome too.

Gut Health: Littles need a healthy gut and microbiome just as adults do. Up to 80% of our immune systems are in our gut. Adults and kids should be using a probiotic for immune health and overall wellness. If your child has been on antibiotics in the past year, a probiotic is crucial for restoring gut health.

Vitamins: Unless your children eat a perfect low sugar, all organic, veggie filled diet, vitamin supplementation is highly beneficial. You can do this by adding kids multivitamins to bridge the gaps.  Opt for a kids multi that has methylfolate NOT folic acid and is not loaded with sugar. Gummies are not a good choice.

I was SO happy this new product came out because it's a 2 in 1 multivitamin/probiotic combo. Methylated, non GMO and nothing artificial. It truly is a secret weapon for helping keep kids healthy.  Children's XFactor from Plexus is a MUST HAVE.  It's clean, it's not filled with sugar and kids love the taste. 

Is Food Enough?

Dr. Mark Hyman: " ‘Can I get all the nutrients I need from food?' a patient will occasionally ask. On the surface, this makes sense. After all, if you are eating a whole, fresh, unprocessed foods diet, shouldn’t you be able to get an abundant supply of vitamins, minerals, antioxidants and other nutrients?

Unfortunately, things aren’t that easy. We cannot get away from the need for nutritional supplements. Even with a perfect diet, the combination of many things—including our depleted soils, the storage and transportation of our food, genetic alterations of traditional heirloom species, and the increased stress and nutritional demands resulting from a toxic environment—make it impossible for us to get the vitamins and minerals we need solely from the foods we eat.

Simply put, the evidence shows we cannot get away from the need for nutritional supplements."

Quality health supplements are essential to our health!

Nutritional Cleansing through diet

Diet detoxes, juice cleanses and body purifying diets have become very popular in recent years. While there are a host of benefits to cleaning up your diet and focusing on healthier foods, many diet detoxes or cleanses are unsafe and unhealthy. Health professionals warn that these types of products can be dangerous (especially if followed for a longer period of time). They can lead to muscle breakdown, electrolyte imbalances and nutrient deficiencies.   Additionally, much of the weight lost on these programs is water weight, not fat. Once you discontinue the cleanse and go back to normal eating, it's common to regain the weight that was lost.   Instead of following a cleanse program to lose weight, clean up your diet, be active and ditch bad habits.

Fill up on fiber-rich foods. Fruits and vegetables are two food groups that are a key part to a cleansing and healthy diet. They are rich in vitamins, minerals, antioxidants and fiber. All of these qualities are important for a healthy and cleansing diet.

• Include one to two servings of a fiber-rich fruit or a vegetable at each meal. This will help you meet the minimum guidelines of five to nine servings daily.  The number of servings will vary based on your age and weight; however, including more fruits and vegetables can help increase the amount of nutrients you can consume from them.
• One serving of fruit is generally one small piece of fruit or about 1/2 cup chopped.   One serving of vegetables is 1 cup or 2 cups leafy greens.
• One of the attractive qualities of over-the-counter diet cleanses is that they are often high in fiber. They can clean you out from the inside out; however, adding a lot of fruits and vegetables can provide you with adequate natural fiber for the same cleansing benefits.
• Focus on the most high-fiber fruits and vegetables. Include at least one serving of one of these fibrous foods at each meal: cauliflower, broccoli, artichokes, Brussels sprouts, berries (like raspberries, blueberries or blackberries), apples, or pears. 

 

Eat dark greens daily. Dark, leafy green vegetables are filled with a huge amount of beneficial nutrients. Eating at least one to two servings of these types of foods each day can help support your nutritional cleanse by providing a lot of fiber, antioxidants and other nutrients. They even been touted to be one of the best "cancer-fighting" foods.

• Dark greens can be eaten raw or cooked. Try: kale, mustard greens, spinach, collard greens, bok choy, or Swiss chard.
• Dark greens contain a huge variety of nutrients including: Vitamins A, K, C, and E. In addition they contain a significant amount of folate (which is important for DNA replication and repair) and carotenoids (an antioxidant thought to prevent cancer).
• Eat dark greens mixed with scrambled eggs, saute them with a little olive oil and garlic for a nutritious side dish or use them in salads.

 Eat unprocessed, whole grains. 100% whole grains are another great nutrient-rich food group. They contain protein, vitamins and are also a good source of fiber.  If you're interested in a cleanse and improving your diet, switch your grain choices to 100% whole grain.

• Whole grains provide you with a host of benefits. Choose grains that have gone through the least amount of processing and contain little additives. For example, instead of a whole wheat couscous with a seasoning packet, choose to prepare plain whole wheat couscous and add your own seasonings at home.
• Other examples of unprocessed whole grains include: 100% whole wheat pasta, 100% whole wheat bread, brown rice, quinoa and oats.
• Skip refined, processed grains. Some grains, like refined or processed grains, add little nutritional benefit to your diet. They can be higher in calories, lower in nutrients and promote constipation (as they are lower in fiber). Switch out grains like white bread, white rice or plain pasta for whole grains.

Choose lean protein at each meal. Many nutritional cleanses focus mainly on fruits and vegetables. Although this has many benefits, it's important to also include sources of lean protein at each meal.

• Protein is filling and keeps you feeling satisfied longer compared to foods like fruits, vegetables or whole grains. In addition, it's important to help maintain your metabolism and muscle mass.
• One serving of lean protein is about 3-4 ounces. Include one serving at each meal or snack. Examples include: 4 ounces of poultry or lean beef, two eggs, 1 ounce of low-fat cheese, 1/2 cup of low-fat dairy or 1/2 cup of legumes (like beans or lentils).
• Include a variety of protein sources throughout your day and week. In addition, keep red meat to a maximum of one serving weekly.
• In general, women need 46 g of protein daily and men need 56 g daily. However, this amount may be different depending on your age, gender and activity level.
• Although protein is important, don't go overboard. You'll be able to meet your daily recommendations with just a few servings daily. If you're interested in a cleanse and a healthy diet, you should emphasize fruits and vegetables.

Don't forget healthy fats. Though you may be tempted to avoid anything labeled "fat" when trying to lose weight, fat is actually an essential part of our diet — they are good for your mental health and mood; reduce your risk of heart disease, stroke, and cancer; reduce fatigue; and help keep you mentally sharp.  Fats should be consumed in moderation, and certain types of fat should be avoided.  Focus on monounsaturated and polyunsaturated fats (like those found in avocados, nuts, olives, fatty fish, soy, and tofu) and avoid trans fat (found in commercially baked goods like cookies, pastries, cakes, muffins, and hamburger buns; packaged snack foods like crackers, microwave popcorn, candy, and chips; fried foods; pre-mixed products like cake mix, pancake mix, or chocolate milk; and anything with partially hydrogenated oil).

• There is a debate about whether or not saturated fat falls into the category of good or bad fat. Consider eating a moderate amount of saturated fats (found in meat and dairy) from high-quality sources.
• It is recommended a person eat three to nine servings of healthy fats per day.
• One serving size is equivalent to: 1 teaspoon oil (olive, peanut, sesame, walnut, etc.); 1/2 tablespoon nut butter (natural, with no added sugars); 2 tablespoons or 1 ounce of avocado; eight black olives; 10 green olives; seven almonds; six cashews; nine peanuts; four halves of walnuts.
• Try eating two 6-ounce servings of fatty fish per week.
• Make avocados, nuts, and olives staples of your diet.

Ditch processed foods. Decrease your consumption of highly processed foods. These particular foods are generally higher in sodium, sugar, fat and overall calories.  Including these on a regular basis may slow or prohibit weight loss.

• There is a wide range of food processing. Avoid foods that are highly refined and highly processed such as: candy and sweets; processed meats like bologna, sausage or bacon; snack cakes and pastries; cereals; frozen meals; chips or crackers.
• Foods that are minimally processed, but still considered a healthy addition to your diet include: frozen fruits and vegetables without added seasonings, bagged lettuce, pre-washed/pre-cut fruits and vegetables, canned beans and vegetables without added seasonings and 100% whole grains without added seasonings.
• Highly processed foods may also contain added preservatives, artificial flavorings, colorings or textural flavorings.
• Skip the foods with added sugars, sodium or that are highly processed. Stick to minimally processed foods whenever possible. Highly processed foods will not promote a nutritionally cleansing diet and again may slow your weight loss.

Drink a lot of fluids. One very important part of a health diet and a nutritional cleanse is ensuring that you consume an adequate amount of clear, sugar-free, caffeine-free fluids. Your body needs adequate amounts each day to stay hydrated and function properly.

• Your body relies on adequate hydration for a variety of things including: body temperature control, circulation, bowel function and flushing out wastes and toxins from your body. 
• A general rule of thumb is to drink 1/2 your weight in ounces of water daily; however, if you're trying to cleanse your body and improve your diet, drinking more than that might be helpful. The exact amount of fluid you need daily depends on your age, weight, gender and activity level.
• Pure water is the obvious choice to keep you hydrated^.
• Avoid all alcohol, sugary beverages and caffeine. If you're doing a nutritional cleanse, focus only on clear fluids. Ditch the alcohol, sugary/sweetened beverages and caffeinated beverages.

 *Article from WikiHow.com

We all fart

Farting, we all do it.  

I ate something yesterday that gave me a serious case of gas.  Normally it's no big deal, just let nature do its thing.  However, last night I had a fitness class in my studio.  Yikes.   You know how difficult it can be to hold them in while standing in line at the grocery store.  Imagine now, if you will, people in close proximity to you while you are doing jumping jacks and squats and gas is trying its best to exit your body.  Mind you, if they were just quiet little nothings, it would have been fine.  Nope, these were the silent but deadly...and not always so silent.   

Not a comfortable experience, but it does show that my body was keeping itself healthy and getting rid of the yucky in my gut.   My probiotic and oxygenated magnesium where definitely doing their job.    That being said, I was able to experience a whole lot of relief when my clients left.   (giggle)

 

Health tips for men

 Achieving “good health” is a nearly universal wish for all people, but what does it really mean to be healthy? What are true health goals for men?

Health isn’t a one-time goal to achieve. Your health needs are constantly evolving and changing—especially as you age.

While a healthy diet, exercise, and a good gut microbiome are important for every age group, there are also specific things to keep in mind in each phase of life.

We’ve got some health tips for men at every age:

Teenagers’ Health

Your teenage years are nothing if not tumultuous. And, they’re the perfect time to teach important health habits to teens.

*Drink lots of water: The average human body is approximately 75 percent water. To help maintain optimal health, aim to drink eight, eight-ounce glasses of water every day.
*Exercise: Exercise is important for men of all ages as exercise increases both emotional and physical health. Exercise also provides a wholesome and healthy outlet for pent-up energy.
*Gut health: Approximately 14 percent of high school teens suffer from stomach issues, which can mean extra doctor visits and missed classes. Because 70 percent of the cells needed for a healthy immune system originate in your gut, supporting gut health is essential for bolstering the immune system.
*Bone health: Teenage boys need to pay special attention to their calcium intake as growth spurts can cause painful growing pains. Through vitamin supplements and a balanced diet, aim for 1200-1500 mg of calcium.4

Health in your 20’s

The habits of your 20’s play a big role in the health during your later years.

Studies show that healthy habits (eating right and exercising) play a huge role in the presence (or lack of) health concerns later on. Passing on smoking and excessive drinking now will improve your heart health in middle age.

*Keep drinking water: Other liquids—no matter how delish don’t count toward your water goal. Be sure to hydrate.
*Exercise: The speedy metabolism of your teen years starts to slow a bit during your 20’s. Combat any weight gain by exercising regularly.
*Mental health: Support mental health by maintaining a good exercise routine, seeking a fulfilling job, and making time for friends and family. Your gut affects your brain in a BIG way. Changing how you think about things, people, or situations can mean the difference between a healthy microbiome and an unbalanced gut.*
*Gut health: Ninety percent of your neurotransmitters including GABA, Dopamine, and serotonin are produced in your gut. Consuming pre- and probiotics daily increases gut health which helps to improve your mood.

Health in your 30’s and 40’s

Your 30’s and 40’s are where you start to see the effects (good or bad) of your youthful habits.

* Drink water: Your skin holds less moisture as you age. You’re going to need to increase your hydration levels—and keep increasing throughout your lifetime.
*Exercise: Thanks to office jobs and sports like basketball and running, many men in their 30’s notice a decrease in flexibility. The solution? Add in some light stretching or yoga to your exercise routine.
*Heart health: Beginning in your early 30’s, your heart loses some of its stamina. Interval training is a good choice to strengthen the heart.
*Sleep: Just because you could sleep like a baby even into your teenage years doesn’t mean you won’t encounter sleep problems in your 30’s and 40’s. In fact, changes begin to take place in your brain that affect the quality and quantity of your sleep, and these changes can happen as early as your 30’s. It’s important to keep good sleep habits and get enough vitamin D each day.

Health when you are 50+

As you approach your 50’s and 60’s, more health issues tend to creep up. It becomes important to keep the following issues in mind:

*Water intake: The percentage of water in the body is continuing to decline. Decreased water levels can contribute to heatstroke so stay vigilant with water consumption.
*Joint health: There’s truth behind the joke about Grandpa’s aching joints predict the rain. As men hit their 50’s joint health becomes a hot topic due to overused joints. Exercise, particularly cycling, can help improve joint health.
*Bone health: By age 50, bone minerals are lost more frequently then are replaced, which can spell out broken bones. Improve bone health by strengthening them: don’t be afraid to hit the pavement. Weight-bearing activities like running or lifting weights actually strengthens bones.
*Gut health: Men aged 60 and up typically have 1000-fold less healthy bacteria than younger men. Maintain healthy gut levels with daily probiotics. The effects of a healthy gut will affect countless other body systems.*
*Back health: A sedentary lifestyle can begin to take its toll on your back. Lack of activity causes the spine to tighten which then causes pain. Movement will help loosen your back and relieve pain. Consider taking a Pilates class at your local gym.

Regardless of your age, proactive steps for caring for your health can make a huge difference.

The Mighty Avocado

Mmmm....I LOVE a good avocado.  The problem I have though is I am not very good at picking a good avocado from the store.   I look at the color, I give a gentle squeeze, I ask by-standers for help.  I am avocado picking challenged.

This is usually what I end up with.

Don't even get me started on how expensive these nutrition packed fruits are.  And then to end up scooping out a whole lot of bad spots or outright throwing the whole thing away.  The whole process can be quite maddening.   

Not anymore!  I have discovered individually quick frozen avocado chunks and I am in love!  This product makes it so easy to get my healthy fat in without the waste.  I simply take a few chunks out to thaw and use as if they were the fresh thing.  I add to my daily protein smoothie, spread on whole wheat toast, add to salads or even just eat the way they are. 

Why am I so obsessed with the mighty avocado?  You just sit right back and let me tell you about this super food.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.
• Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 "net" carbs, making this a low carb friendly plant food.

Avocados contain more potassium than bananas.  Potassium is an important mineral that most people don't get enough of. Avocados are very high in it which may help support healthy blood pressure levels.

  Avocados are loaded with heart-healthy monounsaturated fatty acids, they are a high fat food.  In fact, 77% of the calories are from fat.  But not just any old fat, this is GOOD fat.  The majority of the fat comes from Oleic Acid which has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.

Let's talk fiber for a moment...yep, these babies are loaded with it!  Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine...so so so very important, but good gut bacteria is a post for another day. The high fiber content also help you to feel more satisfied, which may lead to less snacking, which may lead to weight loss.  WIN!

Avocados may help reduce total cholesterol levels significantly, reduce blood triglycerides, lower LDL (bad) Cholesterol and increase HDL (good) cholesterol.  Seriously, who couldn't use a little help in the heart health area?

When eating your healthy veggies, would you like to absorb the most nutrients possible?  Well of course you would.  Some nutrients are "fat soluble," meaning that they need to be combined with fat in order to be utilized.  This includes vitamins A, D, E and K... along with antioxidants like carotenoids.  The mighty avocado can dramatically increase the nutrient value of other plant foods you are eating.

Speaking of antioxidants, not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.  This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.

 To sum it up, avocados are an awesome food. They're loaded with many nutrients that are sadly  lacking in the modern diet.  They are weight loss friendly, heart healthy and... last but not least, taste incredible.

What more could you ask for in a food?

Everyone needs a GOOD probiotic

PLEXUS ProBio5

Do you suffer from sugar cravings, inexplicable fatigue or bloating, anxiety or a "brain fog"? Fortunately, ProBio5 provides a solution to many of today's "mystery" symptoms. ProBio5 features five extra strength probiotics, added enzymes, intestinal flora, B6 Grape Seed extract and vitamin C— all in one effective delivery system that supports the breaking down of hostile organisms that negatively impact your health.

ProBio5 may provide the following results: Relief from typical Candida symptoms, which may include anxiety, recurring irritability, heartburn, indigestion, lethargy, extreme food and environmental allergies, acne, dry, flaky, itchy skin, jock itch, migraine headaches, recurring cystitis/vaginal infections, premenstrual tension, and menstrual problems. A very large percentage of the population, all ages, sexes and races have a yeast overgrowth and don't even know it!

Ingredients:
The ProBio 5 contains 2 billion CFUs. That number is less than others out there, however the quality of the strains is actually what is important and we have quality strains, PLUS ours has the anti-fungals and the enzymes to break down the yeast. When Plexus ProBio5 was formulated, there was an intent to help break down the yeast and with the quality of the strains included, the count is less important.
Why put enzymes in ProBio5? Yeast and fungal organisms are comprised of proteins, chitin, and cellulose structures. Proteins are broken down by protease enzymes, and cellulose is broken down by cellulase. The chitin structure can only be processed in the presence of the chitinase (chitosinase) enzyme. The enzyme profile in ProBio5, which is micro encapsulated, is designed to process away the protein-based outer layer of yeast and fungal organisms. This then exposes the interior of these organisms to the cellulose of the chitosinase in the ProBio5. Enzymes are efficient and effective in the destruction of yeast and fungi.
In addition to enzymes, ProBio5 contains very beneficial "friendly bacteria" that assists in supporting the body's need for a balance of probiotics (microflora) in the digestive tract. This "friendly bacteria" is delivered in a micro-encapsulation system to ensure that they reach their intended destination in the digestive tract to help rebuild the damage done by the yeast and fungi overgrowth.

Features & Benefits:
• Yeast organism (Candida) and fungal cleanse
• Proper probiotic balance in the intestinal tract
• Proper intestinal balance which increases nutrient absorption
• Relief from typical Candida symptoms (anxiety, recurring irritability, lethargy, allergies, acne, dry/flaky skin, migraines, and so forth)

Listed below is EVERY SINGLE ingredient that is in ProBio5! Check them out for yourself:
Without sufficient probiotics, your body's nutrient absorption is impaired; this can result in producing an environment that is supportive of yeasts and fungi growth. ProBio5 contains five powerful probiotics: Lactobacillus Sporogenes, L. Acidophilus, L. Plantarum, B. Longum and S. Boulardii..

• Bacillus Sporogenes is a spore-forming probiotic that is able to survive the manufacturing process and caustic stomach acid so it can establish itself in the intestinal tract. Bacillus Sporogenes requires no refrigeration; it has a 50 year history of safe use. Bacillus Sporogenes produces the preferred form of lactic acid which is capable of releasing energy to resynthesize ATP without the involvement of oxygen and is called anaerobic glycolysis.
• Lactobacillus — Lactobacilli are bacteria that normally live in the human small intestine and vagina. Lactobacillus Acidophilus is generally considered to be beneficial because it produces vitamin K, lactase, and anti-microbial substances such as acidolin, acidolphilin, lactocidin, and bacteriocin
• Lactobacillus Acidophilus is a powder form of the normal, friendly bacteria that live in our intestines (called flora). Taking acidophilus replenishes our bacterial flora and reduces overgrow of yeast, especially some bacteria which grows well in an acid medium.
• B. Longum — One of the most important residents in the human gastrointestinal tract, B. Longum keeps the digestive system running smoothly, blocks the growth of harmful bacteria and boosts the immune system. The organism ferments sugars into lactic acid and has many health benefits for humans. It is often the dominant bacterium found in humans. It is a Gram-positive, anaerobic, branched rod-shaped bacterium. Researchers have identified a number of proteins that are specialized to help B. Longum interact with the human host and persist against harmful bacteria. Future research will now look closely at which genes allow B. Longum to live in different environments such as dairy products, vegetables and the human gastrointestinal tract.
• L. Plantarum — Derived from sour dough (used to ferment sauerkraut and salami) has been demonstrated to improve the recovery of patients with enteric bacterial infections. This bacterium adheres to reinforce the barrier function of the intestinal mucosa, thus preventing the attachment of the pathogenic bacteria to the intestinal wall.
• S. Boulardi — The intestinal microflora are important for maturation of the immune system, the development of normal intestinal morphology, and in order to maintain a chronic and immunologically balanced inflammatory response. The microflora reinforces the barrier function of the intestinal mucosa, helping in the prevention of the attachment of pathogenic microorganisms and the entry of allergens. Some members of the microflora may contribute to the body's requirements for certain vitamins, including biotin, pantothenic acid and vitamin B12.

Vitamin B6- The probiotics and enzymes in ProBio5 are assisted by the addition of vitamin B6.  B6 is required by enzymes involved in protein metabolism and is also essential for red blood cell metabolism. In addition, vitamin B6 helps increase the amount of oxygen carried by the blood. A well oxygenated body is resistant to yeast and fungi.

Grape Seed Extract is one of the most powerful of the antioxidants that will fight free radicals. It is 50 times stronger than Vitamin E. Grape seed extract is a potent anti-viral, anti-bacterial, and anti-inflammatory substance. Grape seed extract has been extensively researched in universities around the world.

Vitamin C is a water-soluble vitamin well known for its antioxidant properties and ability to help prevent cold symptoms.

*Email me at plexushealthy@hotmail.com if you are interested in helping yourself become more healthy