Nutrition Alternatives to Milk & Dairy Foods

Milk can do a body good, ensuring you get plenty of vitamin D and calcium. But if you’re training hard for an endurance event, fitness, figure, bodybuilding competition, or if you’re lactose-intolerant like me, milk may be the enemy. I can get away with a some dairy containing products, just not milk, and especially when my Crohn’s Disease is active dairy products are off limits. The good news is that you can still provide your body with all the nutrients it needs for a fracture-resistant skeleton without popping calcium supplements. These nondairy options are all excellent sources of the stuff your body needs to build strong bones.

Food: Broccoli / Bone-building nutrients: potassium, vitamin k

Food: Eggs / Bone-building nutrients: potassium, protein, vitamin D, vitamin K

Food: Fortified Orange Juice / Bone-building nutrients: calcium, ptotassium, vitamin C, vitamin D

Food: Pineapple / Bone-building nutrients: boron, potassium

Food: Shrimp / Bone-building nutrients: omega-3 fats, potassium, protein, vitamin D

Food: Almonds / Bone-building nutrients: calcium, magnesium, potassium

Healthy eating does a body good…PERIOD!!! Treat yourself with love, you only have one body, treat it right.

Best wishes to reaching your fitness goals and maintaining a healthy body for life.

God Bless!

T.

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CROHN’S DISEASE– IBD, DIGESTIVE HEALTH & NUTRITION RESEARCH

 

It still stumps my brain after researching reading the following information like this that doctors, scientists & reported studies say they do not know what causes Crohn’s Disease an IBD (Inflammatory Bowel Disease) that is not curable. Somewhere I have to question the theories and studies. Even though being a bodybuilder for so many years and eating healthy & being all about health & fitness….somewhere along the way my nutrition regimen & digestive system went a rye and developed this awful disease called Crohn’s Colitis. I mean how could this be…but of course obviously possible.That just goes to show how very fine tuned our bodies are built. This is nutrition on another level and how to aid in keeping our digestive system healthy and functioning properly. A degradation of the digestive system can be very highly a contributing factor to chronic illnesses, diseases & digestive disorders. So I hope this helps you understand a little more on how important it is to take care of body and keeping working to the best of our ability the way God designed it.

 

Best of Digestive & Overall Health to YOU!!

Tonia Moore

 

DIGESTION & NUTRITION

 

• Diet & Nutrition Basics
  1. Vitamins, Minerals
  2. Enzymes
  3. Alkaline & Acid Balance

 

DIET & NUTRITION BASICS

 

1.  VITAMINS, MINERALS

 

Vitamin & Minerals make your body function & work properly.

 

2.  ENZYMES

 

Enzymes are protein structures that are the catalyst to every chemical reaction in your body. They are the energy source needed for every action and reaction that occurs inside of you.

 

There are 3 types of enzymes:

• Metabolic Enzymes
• Digestive Enzymes
• Food Enzymes (Alkaline & Acid forming foods)

 

Metabolic Enzymes:

 

Digestive Enzymes:

 

Food Enzymes (Alkaline & Acid forming foods):

 

      An alkaline rich environment has been shown to carry as much as 20% more oxygen in your blood cells. Cancer cells cannot live in an oxygen rich environment.

What Doctors DON’T Tell You About Digestion

Here’s basic biology that most doctors don’t bother sharing with you, and it is absolutely crucial to overcoming digestive problems of any kind:

Different types of foods trigger the release of different types of digestive enzymes, some acidic and others alkaline.  Alone, each type of enzyme does a fabulous job breaking down foods as nature intended. But when both types of digestive enzymes are released at the same time, that’s when trouble can develop.

Why? The alkaline and acid enzymes neutralize each other (remember that from science class?) to the point where neither type of enzyme can do its job.  Digestion is greatly impaired and your meal does not get broken down properly.

And then here it comes:

• Misery. With no working enzymes to break it down, all that undigested food sits in your stomach for hours and ferments, rots, and putrefies until it’s forced into the small intestine.

The result? Gas, heartburn, cramps, bloating, diarrhea, flatulence, you name it, with poor nutritional absorption on top of everything else.

• Chronic fatigue. Digestion requires a lot of energy, so while your stomach is frantically trying to digest all that food it is sapping you of your vigor.  Bad digestion leaves you dragging yourself around like the walking dead.
• Poor health. Making matters worse is the highly acidic nature of the typical modern diet. All that excess acid in the food not only contributes to heartburn and acid reflux problems, but it creates an acidic environment in the entire body. And THAT lays out the welcome mat for almost every bacterial bug, virus, and disease in the book.

 

For people prone to digestive difficulties, the consequence of poorly combined foods at every meal is nothing less than a relentless, slow-motion assault on their digestive systems and their health.

When you continuously ingest miscombined foods day in and day out, you stress your digestive system beyond its ability to function. Serious digestive conditions like diverticulitis, gastritis, colitis, IBS, Crohn’s Disease, ulcers, and other chronic problems emerge.

 

ALKALINE / ACIDIC FOOD CHARTS The charts below are provided for those trying to “adjust” their body pH through their diet. The pH scale is from 0 to 14, with numbers below 7 acidic (low on oxygen) and numbers above 7 alkaline. These charts are intended only as a general guide to alkalizing and acidifying foods. Note that there may be some discrepancies between foods included on these charts.*
ALKALIZING FOODS   ACIDIFYING FOODS ALKALIZING VEGETABLES Alfalfa Barley Grass Beets Beet Greens Broccoli Cabbage Carrot Cauliflower Celery Chard Greens Chlorella Collard Greens Cucumber Dandelions Dulce Edible Flowers Eggplant Fermented Veggies Garlic Green Beans Green Peas Kale Kohlrabi Lettuce Mushrooms Mustard Greens Nightshade Veggies Onions Parsnips (high glycemic) Peas Peppers Pumpkin Radishes Rutabaga Sea Veggies Spinach, green Spirulina Sprouts Sweet Potatoes Tomatoes Watercress Wheat Grass Wild Greens ALKALIZING ORIENTAL VEGETABLES Maitake Daikon Dandelion Root Shitake Kombu Reishi Nori Umeboshi Wakame ALKALIZING FRUITS Apple Apricot Avocado Banana (high glycemic) Berries Blackberries Cantaloupe Cherries, sour Coconut, fresh Currants Dates, dried Figs, dried Grapes Grapefruit* Honeydew Melon Lemon* Lime* Muskmelons Nectarine* Orange* Peach Pear Pineapple Raisins Raspberries Rhubarb Strawberries Tangerine* Tomato Tropical Fruits Umeboshi Plums Watermelon *Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalinizing effect in the system. ALKALIZING PROTEIN Almonds Chestnuts Hemp Protein Millet Tempeh (fermented) Tofu (fermented) ALKALIZING SWEETENERS Stevia ALKALIZING SPICES & SEASONINGS Cinnamon Curry Ginger Mustard Chili Pepper Sea Salt Miso Tamari All Herbs ALKALIZING OTHER Apple Cider Vinegar Bee Pollen Lecithin Granules Molasses, blackstrap Probiotic Cultures Soured Dairy Products Green Juices Veggie Juices Fresh Fruit Juice Mineral Water Alkaline Antioxidant Water ALKALIZING MINERALS Cesium: pH 14 Potassium: pH 14 Sodium: pH 14 Calcium: pH 12 Magnesium: pH 9 ACIDIFYING VEGETABLES Corn Lentils Olives Winter Squash ACIDIFYING FRUITS Blueberries Canned or Glazed Fruits Cranberries Currants Plums** Prunes** ACIDIFYING GRAINS, GRAIN PRODUCTS Amaranth Barley Bran, wheat Bran, oat Corn Cornstarch Hemp Seed Flour Kamut Oats (rolled) Oatmeal Quinoa Rice (all) Rice Cakes Rye Spelt Wheat Wheat Germ Noodles Macaroni Spaghetti Bread Crackers, soda Flour, white Flour, wheat ACIDIFYING BEANS & LEGUMES Black Beans Chick Peas Green Peas Kidney Beans Lentils Pinto Beans Red Beans Soy Beans Soy Milk White Beans Rice Milk Almond Milk ACIDIFYING DAIRY Butter Cheese Cheese, Processed Ice Cream Ice Milk ACIDIFYING NUTS & BUTTERS Cashews Legumes Peanuts Peanut Butter Pecans Tahini Walnuts ACIDIFYING ANIMAL PROTEIN Bacon Beef Carp Clams Cod Corned Beef Fish Haddock Lamb Lobster Mussels Organ Meats Oyster Pike Pork Rabbit Salmon Sardines Sausage Scallops Shrimp Scallops Shellfish Tuna Turkey Veal Venison ACIDIFYING FATS & OILS Avacado Oil Butter Canola Oil Corn Oil Hemp Seed Oil Flax Oil Lard Olive Oil Safflower Oil Sesame Oil Sunflower Oil ACIDIFYING SWEETENERS Carob Sugar Corn Syrup ACIDIFYING ALCOHOL Beer Spirits Hard Liquor Wine ACIDIFYING OTHER FOODS Catsup Cocoa Coffee Vinegar Mustard Pepper Soft Drinks ACIDIFYING DRUGS & CHEMICALS Aspirin Chemicals Drugs, Medicinal Drugs, Psychedelic Pesticides Herbicides Tobacco ACIDIFYING JUNK FOOD Coca-Cola: pH 2 Beer: pH 2.5 Coffee: pH 4 ** These foods leave an alkaline ash but have an acidifying effect on the body.       UNKNOWN FOODS There are several versions of the Acidic and Alkaline Food chart to be found in different books and on the Internet. The following foods are sometimes attributed to the Acidic side of the chart and sometimes to the Alkaline side. Remember, you don’t need to adhere strictly to the Alkaline side of the chart, just make sure a good percentage of the foods you eat come from that side.* Asparagus Brazil Nuts Brussel Sprouts Buckwheat Chicken Corn Cottage Cheese Eggs Flax Seeds Green Tea Herbal Tea Honey Kombucha Lima Beans   Maple Syrup Milk Nuts Organic Milk (unpasteurized) Potatoes, white Pumpkin Seeds Sauerkraut Soy Products Sprouted Seeds Squashes Sunflower Seeds Yogurt
RANKED FOOD CHART : ALKALINE TO ACIDIC EXTREMELY ALKALINE Lemons, Watermelon ALKALINE FORMING Cantaloupe, Cayenne Celery, Dates, Figs, Kelp, Limes, Mango, Melons, Papaya, Parsley, Seaweeds, Seedless Grapes, Watercress Asparagus, Fruit Juices, Grapes, Kiwifruit, Passionfruit, Pears, Pineapple, Raisins, Umeboshi Plums, Vegetable Juices MODERATELY ALKALINE Apples, Alfalfa Sprouts, Apricots, Avocados, Bananas, Currants, Dates, Figs, Garlic, Grapefruit, Grapes (less sweet), Guavas, Herbs, Lettuce, Nectarine, Peaches, Pears (less sweet), Peas, Pumpkin , Sea Salt Apples (sour), Green Beans, Beets, Bell Peppers, Broccoli, Cabbage, Carob, Cauliflower, Ginger, Grapes (sour), Lettuce (pale green), Oranges, Peaches (less sweet), Peas (less sweet), Potatoes (with skin), Pumpkin (less sweet), Raspberries, Strawberries, Squash, Sweet Corn, Turnip, Apple Cider Vinegar SLIGHLTY ALKALINE Almonds, Jerusalem Artichokes, Brussel Sprouts, Cherries, Coconut (fresh), Cucumbers, Eggplant, Honey (raw), Leeks, Mushrooms, Okra, Olives (ripe), Onions, Pickles (homemade), Radishes, Sea Salt, Spices, Tomatoes, Brown Rice Vinegar Chestnuts (dry, roasted), Egg Yolks, Essene Bread, Goat’s Milk and Whey (raw), Mayonnaise (homemade), Olive Oil, Sesame Seeds (whole), Soy Beans (dry), Soy Cheese, Soy Milk, Sprouted Grains, Tofu, Tomatoes (less sweet), Nutritional Yeast NEUTRAL Butter (fresh, unsalted), Cream (fresh, raw), Cow’s Milk and Whey (raw), Margine, Oils (except olive), Yogurt (plain) MODERATELY ACIDIC Bananas (green), Barley (rye), Blueberries, Bran, Butter, Cereals (unrefined), Cheeses, Crackers (unrefined rye, rice and wheat), Cranberries, Dried Beans (mung, adzuki, pinto, kidney, garbanzo), Dry Coconut, Egg Whites, Eggs Whole (cooked hard), Fructose, Goat’s Milk (homogenized), Honey (pasteurized), Ketchup, Maple Syrup (unprocessed), Milk (homogenized), Molasses (unsulferd and organic), Most Nuts, Mustard, Oats (rye, organic), Olives (pickled), Pasta (whole grain), Pastry (whole grain and honey), Plums, Popcorn (with salt and/or butter), Potatoes, Prunes, Rice (basmati and brown), Seeds (pumpkin, sunflower), Soy Sauce, Wheat Bread (sprouted organic) EXTREMELY ACIDIC Artificial Sweeteners, Beef, Beer, Breads, Brown Sugar, Carbonated Soft Drinks, Cereals (refined), Chocolate, Cigarettes and Tobacco, Coffee, Cream of Wheat (unrefined), Custard (with white sugar), Deer, Drugs, Fish, Flour (white wheat), Fruit Juices with Sugar, Jams, Jellies, Lamb, Liquor, Maple Syrup (processed), Molasses (sulphured), Pasta (white), Pastries and Cakes from White Flour, Pickles (commercial), Pork, Poultry, Seafood, Sugar (white), Table Salt (refined and iodized), Tea (black), White Bread, White Vinegar (processed), Whole Wheat Foods, Wine, Yogurt (sweetened)   UNKNOWN FOODS There are several versions of the Acidic and Alkaline Food chart to be found in different books and on the Internet. The following foods are sometimes attributed to the Acidic side of the chart and sometimes to the Alkaline side. Remember, you don’t need to adhere strictly to the Alkaline side of the chart, just make sure a good percentage of the foods you eat come from that side.* Asparagus Brazil Nuts Brussel Sprouts Buckwheat Chicken Corn Cottage Cheese Eggs Flax Seeds Green Tea Herbal Tea Honey Kombucha Lima Beans   Maple Syrup Milk Nuts Organic Milk (unpasteurized) Potatoes, white Pumpkin Seeds Sauerkraut Soy Products Sprouted Seeds Squashes Sunflower Seeds Yogurt
POTASSIUM-RICH FOOD CHART IMPORTANT FOR CESIUM CHLORIDE USERS: Those using Cesium Chloride MUST supplement with Potassium. Use the food chart below to add more potassium-rich foods to your diet.*
Food fromm Serving Size Potassium FRUITS** Apple w/skin Apple Juice, unsweetened Apricots, dried sulfured Avocado Banana Cantalope, cubed Dates Figs, dried Kiwi Mango Orange Orange Juice Papaya Peach Pear Prune Juice, unsweetened Raisins Strawberries, raw Watermelon 1 small 1/2 cup 10 halves 1 ounce 1 small 1 cup 5 4 1 1 medium 1 small 1/2 cup 1 cup 1 medium 1 medium 1/2 cup 1/4 cup 1 cup 1 cup Approximately 148 mg 125 mg 407 mg 100 mg 422 mg 427 mg 227 mg 516 mg 237 mg 323 mg 248 mg 236 mg 360 mg 186 mg 198 mg 354 mg 273 mg 254 mg 170 mg VEGETABLES Artichoke, cooked Asparagus, cooked Beet Greens, cooked Broccoli Brussel Sprouts, fresh Cabbage, cooked Carrots, fresh Cauliflower, fresh Garbanzo Beans Green Beans, fresh Kidney Beans, cooked Lettuce, iceburg Mushrooms, cooked Pinto Beans, cooked Potato, baked with skin Spinach, steamed Sweet Potato, with skin Tomato, fresh Tomato Juice 1 cup 1 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 cup 1/2 cup 1/2 cup 1 medium 1/2 cup 1 1/2 cup 1 cup Approximately 595 mg 288 mg 655 mg 143 mg 47 mg 147 mg 177 mg 151 mg 240 mg 187 mg 355 mg 87 mg 277 mg 400 mg 422 mg 415 mg 508 mg 200 mg 535 mg DAIRY Cottage Cheese, 2% Ice Cream, vanilla Milk, 2 % Ricotta Cheese Yogurt 1 cup 1/2 cup 1 cup 1/2 cup 6 ounces Approximately 217 mg 131 mg 377 mg 154 mg 398 mg OTHER Almonds Beef, lean cooked Bread, wheat Brazil Nuts Egg Hamburger Halibut Molasses Peanuts, salted Peanut Butter, natural Rice, brown Rice, white Salmon, baked or steamed Salmon, canned Tuna, cooked yellowfin Turkey, roasted dark meat 2 ounces 3 ounces 1 slice 2 ounces 1 med. 4 oz. 3 oz. 1 tablespoon 2 ounces 2 tablespoons 1 cup 1 cup 3 ounces 4 oz. 3 ounces 3 ounces Approximately 412 mg 224 mg 59 mg 340 mg 55 mg 383 mg 490 mg 498 mg 374 mg 214 mg 105 mg 42 mg 319 mg 409 mg 484 mg 259 mg **Source: USDA National Nutrient Database – Potassium Content of Selected Foods (PDF file)

 

 

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It’s a known proven fact that “The more muscle you have the more calories you burn” bottom line.  Your body’s metabolisim is higher, more metabolic, when the lean muscle mass to fat ratio is higher. Working out doing resistance training is just as important as doing cardio and having a good diet. They all go hand in hand.

You can’t expect to lose weight on just diet alone…and let’s not call it a diet. Diet seems so short term if you want long lasting results eating healthy should be part of your lifestyle, a way of life.  You can still enjoy foods you love but in moderation, or on a cheat day by rewarding yourself for doing so good during the week. But know this….in order to lose weight it’s calories in calories out. You need to create a calorie deficit through cutting calories & increased activity.

Cardio alone won’t do it either…oh wait I take that back. You will burn calories and lose bodyfat doing cardio BUT you will also lose muscle mass. With this approach  if you’re not doing anything to build or maintain your muscle mass you’ll just become a “smaller fat person” with no tone.  All the time I hear people say “I’m just gonna do cardio first until  I lose the weight then I’ll do some resistance weight training”. OMG that is like taking the longer route to your destination. Now you just slowed down your  body’s metabolisim with this approach. Why not just do both to help you get to your goals faster. Think of your muscle mass as a fire place for burning fat and  when you have both muscle mass & cardio to burn calories & fat it’s like having an extra team member to help ya get the job done faster.

So like I said…Resistance Training, Cardio, & Healthy eating go hand in hand. So get in the gym pump some iron, do some cardio and eat healthy. This does not mean you have to be big like a bodybuilder….just work on changing your body composition to make it work for you and reach your fitness goals. You can do this by incorporating all these factors into your lifestyle which will result in rewarding life long results.

Knowledge is Power….Educate yourself about fitness training & nutrition and  more importantly be sure see your doctor for health check-ups. Leave no stone unturned when it comes to your health and well being.

You only get one body, it’s your life, your responsibility, so take care of it and remember you can do it because you owe it to yourself. Give yourself the love you deserve.

Do you feel lost and think you could use some direction? Ask me about my rates for Personal Training, Workout & Nutrition Programs. I can work with you in person if local, or online via webcam.  LET’S GET YOU STARTED TODAY!!

Email me for more information at tonia@toniamoore.com

Thanks,

Tonia Moore

IFBB Professional Bodybuilder

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 Your digestive system is affected by stress in many ways. Learn how to manage stress and maintain healthy digestion.

 Have you ever “choked” under stress? Did you ever have to make a “gut-wrenching” decision under pressure? If so, then you know how stress can affect your digestion.

“Stress can affect every part of the digestive system,” says Kenneth Koch, MD, professor of medicine, section on gastroenterology and medical director of the Digestive Health Center at Wake Forrest University Baptist Medical Center in Winston-Salem, N.C. “Johann Wolfgang von Goethe, the great German writer and philosopher, believed that the gut was the seat of all human emotions.”

What Happens to Digestion Under Stress?

Digestion is controlled by the enteric nervous system, a system composed of hundreds of millions of nerves that communicate with the central nervous system. When stress activates the “flight or fight” response in your central nervous system, digestion can shut down because your central nervous system shuts down blood flow, affects the contractions of your digestive muscles, and decreases secretions needed for digestion. Stress can cause inflammation of the gastrointestinal system, and make you more susceptible to infection.

“Stress can cause your esophagus to go into spasms. It can increase the acid in your stomach causing indigestion. Under stress, the mill in your stomach can shut down and make you feel nauseous. Stress can cause your colon to react in a way that gives you diarrhea or constipation. We are all familiar with the athlete or the student who has to rush to the bathroom before the big game or the big exam,” explains Koch. “Although stress may not cause stomach ulcers, celiac disease, or inflammatory bowel disease, it can make these and other diseases of digestion worse.”Keeping Stress Under Control to Aid Digestion

“One of the best ways to manage stress and maintain healthy digestion is moderate exercise,” Koch says. Physical activity relieves tension and stimulates the release of brain chemicals called endorphins that relieve stress and improve your mood. Other stress reducers include:

• Relaxation therapy. People who have stress-related problems with digestion often benefit from relaxation therapies such as yoga, meditation, hypnosis, progressive muscle relaxation, mental imaging, biofeedback, and even music. One study found that people with irritable bowel syndrome found significant relief from pain, bloating, and diarrhea from a relaxation therapy called Relaxation Response, which was developed by a researcher at the Harvard Medical School.
• Talk therapy. Talking to friends or loved ones about your stress can be a big help, and actual talk therapy that involves working with a therapist can be particularly valuable. A trained therapist can help you find better ways to deal with your stress. Mental health professionals use cognitive behavioral therapy to teach people new coping skills. In a recent study of people with irritable bowel syndrome, 70 percent saw improvement in their symptoms after 12 weeks of cognitive behavioral therapy.
• Diet and dining. Eating foods that are bad for your digestion can be a cause of stress. Don’t deal with stress by overeating or binging on junk food. “Your digestive system appreciates a healthy, well-balanced diet. Avoid extremes of sugar, fat, and alcohol,” advises Koch. “Consider dining, not refueling, when it comes to eating. A relaxed, unhurried, candle-light atmosphere is good for digestion.”
• Limit stressors. Resist easing stress by smoking or using alcohol. Relying on drugs to deal with stress can also be tough on digestion. “People who are constantly popping over-the-counter non-steroidal anti-inflammatory medications for stress headaches can be damaging their digestive tract,” warns Koch. Avoid too much coffee and soft drinks that give you a jolt of caffeine and sugar.

A certain amount of stress is unavoidable. We all have to deal with it. It’s important to know that stress can upset healthy digestion and make many digestive diseases worse. If you are having symptoms of stress that are interfering with digestion, talk to your doctor. You may have a digestive problem that needs treatment. If stress management is the problem, your doctor can refer you to a mental health professional who can help.

Article by Chris Iliades, MD & Medically reviewed by Pat F. Bass III, MD, MPH

 

** Closing Thoughts by Tonia Moore **

~ Mind ~ Body ~ Spirit go hand in hand & each requires discipline in order to have some type of balance in our life.

MIND - Take time out for yourself to meditate and empty your thoughts. Believe me a little quite time alone each day is an essential priceless gift that you owe to yourself to help limit stress and keep you as sane as possible.

BODY - Exercise the body and make it a point to make wise healthy food choices to replace the bad ones. Creating new habits will prove to be beneficial and long lasting.

SPIRIT - Feed the spirit & soul through prayer, meditation, church, surrounding yourself with positive people, reading books that help motivate & inspire. Live, Laugh, Love are great for the spirit & soul.

How can we help others if we can’t even help ourselves.

 Reflection & Solitude are Self Rewarding

 

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MOORE FIT TIPS

 

10 Fat Burning Foods

1. GRAPEFRUIT
2. LEAN TURKEY
3. OATMEAL
4. BROCCOLI
5. GREEN TEA
6. SOUP
7. LOW-FAT YOGURT
8. APPLES & PEARS
9. HOT PEPPERS
10. WATER - Drink up!!

If your goal is to lose weight don’t consider yourself as going on a “Diet” consider it a “Life Style Change” it’s about moderation and make the right food choices. You can still treat yourself to the foods you love just but in moderation….the key word here is “TREAT” the unhealthy food choices should not be the staple of your food intake. Stick with complex carbs, and lean sources of proteins, your leafy greens & vegetables, fruits low in fructose sugar.

Eating smaller meals about every 3 hours is another key to keeping that metabolism up and burning calories. A couple of protein shakes in between meals is a good idea. I drink at least 2 -3 a day to keep my protein up in between breakfast, lunch, dinner & sometimes before bed.

Thanks,

Live Smart Eat Healthy….you only have ONE Body! Be nice to it.

Tonia Moore

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Here is a nice little guide to some Bodybuilding Basics to help get you closer to your goals.

Click here to order: http://bit.ly/nxF6h

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Healthy Fit Tips for the Sweet Tooth: 

Frozen fruit treats that is super simple all you do is buy some fruit like seedless grapes, and strawberries and keep them in your freezer so that when you want a little something sweet you just grape for them out the freezer and eat….it becomes a nice cold yummy treat. Try different fruits of your choice that would be good to eat frozen.

Crystal light ice cubes make another nice little treat to eat or put in your drinks.

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