Oral Chelation Blog

You know the saying, “You learn something new everyday?” Well, I just learned my something new. I received an email today linking to an article that talked about drinking empty calories which contributes to weight gain as most of you already know. My increased knowledge of the day? — On average, one frozen 12 oz. margarita holds the same amount of calories as a Big Mac. That’s 540 total calories and many people consume them 2 or 3 in a night! Makes you rethink what you’re drinking, doesn’t it? And it made me happy I don’t drink margaritas.

Don’t Drink Empty Calories

Drinking empty calories is common for many people. You don’t really think about the fact that you’re consuming unnecessary calories every time you drink soda, sugary fruit juices, or iced tea. According to numerous studies, if you consume soda on a regular basis (at least a can a day), eliminating it from your diet can help you drop 15 pounds in a year! Though the research wavers on whether or not 100% juice is okay for you, the general consensus is, it’s okay in moderation; water and actual fruit should be supplemented in its place as often as possible.

Take your beverage from over 100 calories to 0 by switching from soda or ginger ale to water with a slice of lemon or lime in it. Spritzers, diluted 100% juices, skim or fat-free milk, coffee, unsweetened green herbal tea, and plain water are all great alternatives to the empty calories of many beverages. Why are they considered empty? Because they don’t fill you up and have little to no nutritional value; in fact many of them can make you more hungry and increase cravings. If the drink is too bitter (e.g. coffee, tea) add your own sweetener and control the amount of calories you put into your drink. The most important thing is to stay hydrated.

How Much Water is Enough?

Water makes up 60% of your body and every day we release some of it through sweating, urination, and bowel movements. The Mayo Clinic website states: “Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.” (continue reading)

How much water should you drink in a day? You’ve probably heard the 8×8oz rule. However, many nutritionists consider this to be inadequate information. Today, the rules have changed. One way to look at it is to drink in ounces, half your weight in pounds. Example: If you weigh 140 pounds, drink 70 ounces of water a day. If you exercise, drink an extra 20 ounces of water during your workout. Also, if you’re pregnant, in training for an athletic event, or recently recovering from an illness, your water intake should adjust as well. Basically, drink enough water so that you don’t ever feel thirsty. Your urine should be as close to clear or pale yellow as it can be. If it’s darker tinged, you are probably not getting enough fluids and should compensate in your diet.

Other Ways to Increase Your Water Intake

Depending on the food you are eating, it can provide around 20% of your daily intake of water everyday. Fruits and vegetables can have a high water amount in them so increase your daily dose of these two food groups. Plus, it’s good for you! Eating pasta, bread, or other grain based foods is good for you but too much greatly increases your calorie intake. Tomatoes, watermelon, strawberries, lettuce, broth based soups, yogurt, and oatmeal are all high in water content and low in calories! Plus many of them also contribute to your daily fiber intake as well. Other beverages also contribute to your daily water intake but remember to stay away from unnecessary calories if possible.

Benefits of Water

Regular hydration is so important for a number of reasons. Water helps you sleep better which in turn increases your energy levels. It also increases alertness levels in your brain. It helps you lose weight by decreasing your appetite. Water also softens your skin and strengthens your hair, giving both a natural glow. Stress is more easily manageable and normal body aches and pains are not as prevalent when water intake is at a healthy level.

As many as 80% of American adults are dehydrated on a daily basis and don’t recognize it. In fact, as you age, your body is less able to tell when you are dehydrated. So get in the habit of drinking water and drinking a lot of it. It’s the best and easiest way to control your weight!

Final Thoughts…

January is almost over. The New Years resolution blog posts will be put on hold as we move into heart health month for February. National Wear Red Day is Friday, February 5th this year. Valentine’s Day is February 14th. Is your heart ready? Help increase your heart health by continuing to exercise and eat healthy. It’s the simplest way to strengthen your heart.

Oral chelation therapy is another way to strengthen your heart. EDTA removes toxins and heavy metals from your blood stream, increasing the flow of oxygen and nutrients from your heart to the rest of your body. Find out more about the heart health benefits of Cardio Renew by contacting us! We’ll answer any questions you may have.

Final Recipe:

Yukon Gold & Sweet Potato Mash (So GOOD! It’s like a highly nutritious dessert)

6 servings, about 2/3 cup each
Active Time: 15 minutes
Total Time: 40 minutes

Ingredients:

• 1 pound Yukon Gold potatoes, peeled and cut into 1 1/2-inch chunks
• 1 pound sweet potatoes, peeled and cut into 1 1/2-inch chunks
• 1/2 cup low-fat milk
• 2 tablespoons butter
• 1 teaspoon brown sugar
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Directions:

1. Place potatoes and sweet potatoes in a large saucepan and add enough water to cover. Bring to a boil over high heat and cook until very tender when pierced with a fork, 20 to 25 minutes.
2. Drain the potatoes, then mash them in the pot to the desired consistency. Place milk and butter in a small bowl and microwave on High until the butter is mostly melted and the milk is warm, 30 to 40 seconds. (Alternatively, place in a small saucepan and heat over medium until the milk is warm.) Stir the milk mixture, sugar, salt and pepper into the mashed potatoes until combined.

Per serving: 151 calories; 4 g fat (3 g sat, 0 g mono); 11 mg cholesterol; 26 g carbohydrates; 3 g protein; 3 g fiber; 321 mg sodium; 369 mg potassium.
Nutrition Bonus: Vitamin A (190% daily value), Vitamin C (20% dv).

“Lose 30 pounds in 30 days without diet and exercise!”
“Lose 10 pounds in one week!”

You see the commercials, hear the ads on the radio, and yet you have to wonder, is it too good to be true? If you hear a diet commercial promising you amazing results without  having to change your eating habits or adding exercise to your life, then yes, it’s too good to be true. Diet pills usually work for the twelve weeks, 30 days, or 6 months you’re on them, then once you finish the bottle, your weight starts increasing and you may end up gaining more than you lost. Your body may also adjust to the medication, making it not work at all after a few weeks. So is it worth it?

Diet pills also come with a realm of other problems including increased blood pressure, increased heart rate, increased headaches and dizziness, and stomach cramps. Plus, being on diet pills for an extended period of time can lead to very serious problems. The best way to go about losing weight and keeping it off is by eating healthy and exercising.

With modern technology being so advanced, we’ve come to demand results faster. We are constantly on the move so our eating habits have become an “eat and run” style of living. You can find a fast food drive-thru pretty much anywhere nowadays! You can even get car-side service at many chain restaurants. Portion sizes have increased astronomically. What is now a small fry at a major fast food chain used to be a large fry years ago. Supersizing a meal was common and is just now finally being phased out from many fast-food places. With so many temptations all around you, it’s much too easy to rely on diet pills to lose the weight for you.

But it doesn’t work that way with healthy dieting. A good diet should take time. You cannot expect to lose thirty pounds in a month without proper diet and exercise. In fact, losing 1-2 pounds a week is considered healthy and much more manageable by many health care professionals. A healthy weight loss should make you feel energized, alert, and healthier. So eating right and exercising is the only true way to obtain your goals.

When you deprive yourself of the foods you really like, it’s easy to corrupt your weight loss goals. Incorporating the foods you enjoy and eating them in moderation is the best way to go. Decrease your portion size to a healthy serving size. Another thing you can do is decrease your serving sizes and eat four to six mini-meals a day. This helps keep your metabolism going throughout the day more so than the three standard meals. It also helps you keep from grazing or indulging in sweets or high calorie foods during the day.

Eating healthy requires a balanced diet. Increase your fruit and vegetable servings and reduce your red meat intake. Stop eating before you are full and make sure you eat breakfast every morning! Those who eat a morning meal tend to weight less than those who skip it. Eating in the early hours of the day increases your metabolism while eating large meals at the end of the day increases your weight gain due to your body slowing down. Remember to eat a breakfast that is healthy for you, not one filled with calories and little to no nutritious value. Pair your diet with a solid exercise plan and you’re good to go.

Exercise while you watch your TV shows. If you have a desk job, stand up every 45-60 minutes and stretch or walk around the office for at least five minutes. Exercise during commercials that play during the big game; these exercises can be as simple as basic squats, lunges, jumping jacks, or running in place. When you’re home alone, play your music loudly and dance alone in your living room, or while relaxing with your family, grab your partner into an impromptu dance when your favorite song comes on the radio. Move your body in multiple ten minute bursts of activity throughout the day if you cannot work out for thirty-sixty minutes at a time. Every bit counts!

Remember, oral chelation therapy is a great way to increase your heart health. By removing heavy metals and toxins from your blood stream, Cardio Renew helps increase the nutrients and oxygen throughout your body; this increases the productivity of your heart. For more information, contact our customer service representatives.

Acorn Squash w/Apples (recipe from the Mayo Clinic Website)
Serves 2: Good source of Vitamins A & C, Potassium, and Fiber

Ingredients

• 1 Granny Smith apple, peeled, cored and sliced
• 2 tablespoons brown sugar
• 1 small acorn squash, about 6 inches in diameter
• 2 teaspoons trans-free margarine

Directions

1. In a small bowl, mix together the apple and brown sugar. Set aside.
2. Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.
3. Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.
4. Return the squash to the microwave and cook until the apples are softened, about 2 minutes.
5. Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately.

Try as a main dish at meal time. Pair with a slice of cheese and a slice of whole grain bread to round out your food groups.

One of the biggest problems with working out is the time constraints and space requirements. It’s hard if you don’t have the space to exercise in. It’s also difficult when you just don’t have time. I know what it feels like when it seems as if you’re forcing yourself to make time. There are the days when I think, “I’ll just skip today.” But I know when I allow myself one day, I’ll allow myself many days. One of the best things about exercising in a world of modern technology is how easy it is to find motivation.

Recently, I was sent an article called 100 Easy and Awesome Exercises You Can Do In Your Dorm. Though the dorm aspect does not apply to me, the article itself was great. It portrayed stretches and workouts targeted towards different sections of the body; all of which can be done in small spaces at little to no cost! There is no expensive gym memberships required or workout videos to buy. The article also points out that you can utilize workout videos online for free! There were no specific items to buy though it’s suggested that basic hand weights and an exercise mat be invested in and some of the videos require an exercise ball or medicine ball.

A few of the tips from the article are:

• Make exercising a routine
• Set aside a time slot for exercising
• Be inventive and try new things
• Use furniture and other household items in your workout
• Mix up your workout
• Have fun!

Each of the exercises and stretches listed in the article are accompanied by links that explain how to do them. There are even some videos that explain the move in detail. Using this site has been fun as it’s shown me new things to incorporate into my daily routine, hence mixing up my normal workout. Plus, the space requirement is not an issue for me with these exercises.

The end of January is fast approaching with only one week remaining after this weekend. Have you stuck to your resolutions for this month? It’s important to keep going, regardless of where you are at in your program. If you couldn’t make the time to exercise, now is the time to incorporate a routine into your schedule again. With simple workouts and moves that are guaranteed to help you become a healthier you, it’s easy to get back on track. Take it one day at a time and remember to keep moving. Heart health month (February) is fast approaching. What are you doing to improve the strength of your heart?

Oral chelation therapy from Cardio Renew is another way to improve your heart. By removing heavy metals and toxins from your body, EDTA increases the flow of rich nutrients and oxygen throughout your body. For more information on how chelation therapy can help you, contact us!

Here is a small dessert style treat that both kids and adults will love. Do not make for than you’ll eat right away as they do not freeze well for long periods of time.

Banana Popsicles

Take a banana and cut it in half width-wise; each half equals one serving. Place a popsicle stick in the center of the banana. Spread softened peanut butter on the banana and then roll in granola, chopped walnuts, or one of the many delicious FiberOne cereals. Wrap in wax paper and freeze for 3-5 hours. This treat contains fiber and potassium, a must for a healthy diet.

On Sunday afternoon, I went sledding. It was a family outing and everyone participated. From grandchildren to grandparents, everyone went down the hill at least once. The walk (or run in my case) back up the hill is always a workout, especially when you’re racing the kids. I love sledding, though as a child I believe I was much more of a risk taker than I am now; jumps and slick hills didn’t faze me. Now, as I was flying down the hill on a sled I didn’t know how to steer, I couldn’t help thinking of things I could be doing that didn’t pose an immediate threat of injury or death.

A really great way to exercise in the winter time is cross country skiing. It provides low impact exercise for your joints and knees yet are a high intensity workout. Before beginning either activity, research the best way to protect yourself during outdoor winter exercise. It’s important to dress in layers, protect your hands and feet, wear sunscreen, and drink plenty of fluids. For more information, click here.

From the cardio workout to the 15 minutes of required sunlight to the overall happiness of being outdoors, cross country (XC) skiing is a great way to work out. The motivation to get outside and exercise can come simply from being cooped up indoors too long.  XC Skiing is a low impact, total body workout. No single muscle group is targeted so the ability to workout for longer ensures your heart and lungs receive the benefit of this exercise as well.

Exercising in the winter is so important. Because of the cold weather, it’s easy to curl up with a book and read in front of the fireplace. However, cross country skiing is a fantastic calorie burner that is fun and easy to do. Everyone can learn how to participate in this winter exercise. Plus, it’s fun and it brings about an endorphin rush, helping you relieve stress and increase your good mood.

Another way to increase your heart health is to use oral chelation therapy from Cardio Renew. Chelation therapy removed toxins and heavy metals from your body, resulting in increased blood flow. We have the answers to all your questions. Contact us for more information!

Pineapple & Celery Punch—81 Calories and 0.2 grams fat.

Ingredients:

• 2 cups celery, chopped
• 2 cups fresh pineapple, cut into cubes
• 1/2 cup water
• 3 tablespoons sugar
• 1/2 cup fresh cilantro, firmly packed

Preparation:

1. In a blender, purée all ingredients until smooth.
2. Pour the mixture through a fine-mesh sieve, discarding the solids after pressing hard on them.
3. Serve over ice.

Servings: 4

As odd as this combination sounds, it’s actually quite good. It’s a simple, tasty recipe from http://dietrecipesblog.com

Sometimes it’s so difficult to drag yourself out of bed in the morning that extra hour early knowing you’re going to be going out to exercise. Or after a particular stressful day at work when you just want to get home and relax, it’s hard to drive yourself to the gym before heading to the comfort of your own home. But when the going gets tough is when it’s especially important to continue going. Exercise should become habit which means regardless of your mood or day, you set aside time to participate. Setting aside the same time every day makes it easier to become routine.

As with any routine, it may have the tendency to get boring so it’s important to switch up your exercise plan every once in away. Find new classes to take or a new route to run or walk on. Use new stretches or new equipment but make sure it does not distract you from keeping your exercise regiment going. It’s important to get in at least 30 minutes of exercise daily. For some, health care professionals would recommend anywhere from 60-90 minutes a day. However 30 minutes is standard and extremely important in promoting cardiovascular health and overall strength and flexibility.

30-60 minutes can be as simple as fast paced walking or hitting up the gym for an aerobics class. Another great way to introduce yourself to exercise is to take a dance class. Dancing is a fun, exhilarating way to exercise and almost everyone, at any age, can participate. Check out local listings for dance groups or schools. You can also talk to your fitness center to see if they offer classes or if they partner with a dance school for reduced fees on classes. Spinning is a popular way to gain social interaction while working out. It’s a fun, energizing, and calorie-burning workout that really works. Whether you’re a beginner or have been spinning for years, there is a class that fits your fitness level.

Adding a soundtrack to your exercise plan is a great way to stay motivated. Pick music with songs you like that have high energy or high beats per minute (BPM) to increase your enthusiasm. Match your steps with the beat of the music. A great thing to remember is to include a few slower paced songs into your playlist for moments when you need lower intensity. It helps keep you going when you are not full stream 100% of the time. Also, choose a soundtrack for warm-up and cool down songs. It’s fun to choose your own playlist, just make sure it includes a variety of BPMs. Here are some examples from the playlists in our office:

• Warm up: Eye of the Tiger by Survivor, Enter Sandman by Metallica, Take a Chance on Me or Mamma Mia by ABBA (or in my case, from the Mamma Mia soundtrack), Pump up the Jam by Technotronic
• Low Intensity: Walk this Way by Aerosmith, Running on Empty by Jackson Browne, Life is a Highway by Rascal Flatts, Lil’ Red Riding Hood by Sam the Sham and the Pharaohs
• High Intensity: Sandstorm by Darude, Ready Steady Go by Paul Oakenfold, Gonna Make You Sweat (Everybody Dance Now) by C&C Music Factory, Take on Me by A-Ha
• Cool Down: The Boxer by Simon and Garfunkle, Simple Man by Lynyrd Skynyrd, Take it Easy or Peaceful Easy Feelin by the Eagles, Streets in the Rain or When the Day is Done by the Samples

Incorporating a daily exercise routine into your lifestyle is not going to be easy if you do not currently have one but it’s worth it! You can make it fun even for those days that just seem difficult. Enjoy what you’re doing and add a soundtrack to get you going. Grab a friend and go!

To continue with our recipes, here’s a salad worth trying! Adjust ingredients to taste.

Chicory Salad with Walnuts and Parmesan

Ingredients

• 1/2 cup coarsely chopped walnuts
• 1 tablespoon sherry vinegar
• 3 tablespoons walnut oil
• 1/2 teaspoon Dijon mustard
• Salt and freshly ground black pepper
• 1/2 pound chicory, or other leafy green
• 1/4 cup shaved Parmesan

Directions

1. In a dry skillet, toast the nuts over medium-high heat until fragrant, about 2 minutes. Set aside to cool.
2. In a small bowl, whisk together the vinegar, oil, mustard, salt and pepper, to taste.
3. In a large bowl, toss the chicory with the dressing. Put onto serving plates and top with walnuts and shaved Parmesan.

Exercise helps improve your heart health. Another way to strengthen your heart is by taking oral chelation therapy from Cardio Renew. EDTA helps increase blood flow by cleansing your body of heavy metals and toxins. Contact us for more information!