• 2 scoops of Arbonne protein powder
• 1 scoop of Arbonne fiber (optional)
• ¾ cup unsweetened chocolate almond or coconut milk, may add ice & water
• ¼ cup pumpkin puree (minimize if weight loss is a goal)
• 1 tbsp pecans
• Pumpkin pie spice to taste

  

Nutrients in Pumpkin

• Alpha-carotene
• Beta-carotene
• Fiber
• Vitamin C
• Vitamin E
• Potassium
• Magnesium
• Pantothenic acid

Health Benefits of Pumpkin

The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease. 

Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss. 

The vitamin C in pumpkin boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels. Pumpkin is also a good source of vitamin E which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer's disease and certain cancers.

The potassium found in pumpkin aids in balancing fluid levels in the body, promotes strong bones, is necessary for energy production, and helps to control blood pressure. Pumpkin is also rich in magnesium, which aids the body in hundreds of functions, including promoting a healthy immune system, contributing to bone strength, and normalizing heart function. Pantothenic acid, or vitamin B5 is also found in pumpkin. Vitamin B5 help balance hormone levels and manage stress.

Pumpkin Seeds

How to Use Pumpkin

Source: Suite101.com

To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...

Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.



Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now


Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.

Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.


Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.

Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.



Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.


Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."

Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.

Source: WomensHealth Mag.com

What is Vitamin D?
Vitamin D is a fat-soluble vitamin. Because the body can create its own vitamin D, it is technically not a vitamin, but a pro-hormone, a precursor to the hormones the body needs to function. Vitamin D has no active role in the body other than to be converted to usable hormones by the liver and kidneys.

This vitamin (we’ll stick with vitamin since that’s how it’s known commonly) is responsible for maintaining blood levels of calcium and phosphorus, growing bone, and shoring up the immune system. Not enough vitamin D -- a vitamin D deficiency -- can cause pain, hormone problems, muscle weakness, and more.

Symptoms and Health Risks of Vitamin D Deficiency
Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle. Yet even without symptoms, too little vitamin D can pose health risks. Low blood levels of the vitamin have been associated with the following:

• Increased risk of death from cardiovascular disease
• Cognitive impairment in older adults
• Severe asthma in children
• Cancer

Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis.

Causes of Vitamin D Deficiency
Vitamin D deficiency can occur for a number of reasons:
You don't consume the recommended levels of the vitamin over time. This is likely if you follow a strict vegetarian diet, because most of the natural sources are animal-based, including fish and fish oils, egg yolks, cheese, and beef liver.
Your exposure to sunlight is limited. Because the body makes vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are homebound, live in northern latitudes, wear long robes or head coverings for religious reasons, or have an occupation that prevents sun exposure.
You have dark skin. The pigment melanin reduces the skin's ability to make vitamin D in response to sunlight exposure. Some studies show that older adults with darker skin are at high risk of vitamin D deficiency.
Your kidneys cannot convert vitamin D to its active form. As people age their kidneys are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency.
Your digestive tract cannot adequately absorb vitamin D. Certain medical problems, including Crohn's disease, cystic fibrosis, and celiac disease, can affect your intestine's ability to absorb vitamin D from the food you eat.
You are obese. Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater often have low blood levels of vitamin D.


Where Can I Find Vitamin D?
For humans, there are two ways of getting vitamin D. The body can create vitamin D in the skin when it is hit with UVB radiation. Or the body can get vitamin D from dietary sources. Ultimately however, all vitamin D in the food-chain begins with some action of an organism with sunlight. So obviously, the first place you can turn to get some vitamin D action going on is the source of the UVB rays that help the plant and animal kingdoms make the vitamin in the first place. A little sunlight isn’t going to cause skin cancer. Vitamin D deficiency actually predisposes one to skin cancer. Of course, that’s not freedom to go sunbathe for hours on end.
So if you are either scared of the sun or live much above the sub-tropical zones, it’s going to be hard to get enough vitamin D from the sun. Luckily, there are some rich sources of the vitamin that fit perfectly into a lifestyle of eating real foods.

• Cod liver oil – 1tsp, 450IU
• Salmon, cooked, 3 1/2 oz: 360 IU
• Mackerel, cooked, 3 1/2 oz: 345 IU
• Sardines, canned in oil, drained, 3 1/2 oz: 270 IU
• Pork lard, 1 tbsp – 140IU
• Beef Liver, cooked, 3.5oz – 30IU
• Whole Egg – 25IU

Source: FitnessSpotlight.com and WebMD.com

by Moira Merrithew

Often referred to as one of the most effective strengthening exercises, the plank position can be used by almost all exercisers at any fitness level. In its most simple version, the torso is held in a neutral position while resting on the hands, arms extended under the shoulders, legs adducted and scapulae stabilized. Maintaining the plank position requires isometric contractions from the core stabilizers including transversus abdominis and multifidus.

Engagement of the internal and external obliques as well as the rectus abdominis is needed to ensure neutral alignment of the spine. Scapular stabilizers including the serratus anterior, middle and lower trapezius and latissimus dorsi are also targeted to hold the shoulder blades in optimal alignment. In the lower body, adductors of the inner thigh help to maintain pelvic position and to activate the muscles of the pelvic floor.

Glutes and hamstrings are also involved in holding the pelvis and femurs stable throughout the duration of the exercise. Successful execution of the plank encourages a fullbody connection and optimal strengthening. Modifications of the plank can be performed with either the elbows or knees flexed, reducing the number of joints being stabilized.

Pilates-specific variations of the plank include the “Leg Pull Front Prep” on the mat. The “Leg Pull Front Prep” is an excellent exercise to build up to the full plank while ensuring the best possible alignment. To begin, kneel on hands and knees with the hands right under the shoulders and the knees on the mat. The knees should be slightly behind the pelvis, the hips slightly extended with the legs adducted and the toes tucked under. Most importantly, the lumbar, thoracic and cervical spine should all be in neutral alignment.

On an exhale, extend the knees while maintaining the stable neutral position in the spine and shoulders. On an inhale, flex the knees and lower them down to the mat. Gradually extend the length of time in the plank position by adding breaths while there.

Arbonne Protein Bars

 Arbonne Protein Shake Mix (Powder)
Shake up your daily routine with a delicious chocolate or vanilla shake that delivers 20 grams of vegan protein, plus 20 essential vitamins and minerals per serving.

• Great way to start your day or replenish your muscles after exercising
• Helps boost energy
• Contains no saturated or trans fats or cholesterol
• Contains no artificial sweeteners, artificial flavors or colors
• Preferred protein: Pea protein is one of the most easily digested forms of protein available today.

Key Ingredients:
Vegan Protein Blend: Pea Protein, Cranberry Protein, Rice Protein
CoQ10: An essential cofactor for energy production
Alfalfa: Loaded with vitamins A, C, E, and K as well as numerous trace minerals
Ginseng: Known to help reduce stress and increase energy
Flax seed: Helps support general health

Other ingredients: Citric acid, natural flavor, natural lemon flavor, dextrose (natural sweetener), silicon dioxide (necessary for bone formation), leucine (an amino acid)



As you can see from the list of ingredients there are almost no acid forming ingredient. Instead this blend of ingredients make the product more alkaline. Although a small amount of dextrose is used, sugar consumption from one serving is less than 1 gram.

Stevia (a zero calorie natural sweetener) is the primary sweetener. Unlike most other sweeteners is does not make the blood acidic. Regular caffeine is not used as the main source of energy. Instead caffeine is derived from Guarana seeds which release unprocessed caffeine into the body in a healthier manner that does not lead to energy crashes. This form of caffeine is combined with other healthy, natural, energy boosting ingredients to create a form of energy that lasts for hours and has no unpleasant side effects.

Comparing the Monster Lo-Carb energy drink with Arbonne fizz-tabs proves one thing: there is no comparison. The unhealthy ingredients in the Monster Lo-Carb drink diminish the effects of the nutrients and the product will not help you lose or maintain a healthy weight. Although users will experience an energy rush, it will be followed by unhealthy and unpleasant short term and long term side effects. Arbonne fizz-tabs contain ingredients that work together to alkalize the body, creating a healthy and effective environment for weight loss and provide energy that will last for hours.

Source: HubPages.com

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce broiled porterhouse steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.
So when choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

No one knows the long-term effects of eating high-protein diets with little or no carbohydrates. Equally worrisome is the inclusion of unhealthy fats in some of these diets. There's no need to go overboard on protein and eat it to the exclusion of everything else. Avoiding fruits and whole grains means missing out on healthful fiber, vitamins, minerals, and other phytonutrients. It's also important to pay attention to what accompanies protein. Choosing plant-based high-protein foods that are low in saturated fat will help the heart even as it helps the waistline.



Source: Harvard School of Public Health