"AN EXPERTS ADVICE CAN SAVE PAIN, INJURY AND AND PROMOTE LIFE LONG OPTIMAL HEALTH AND MUSCULAR MAINTENANCE."
MARSHALL'S PLAN TM
EAT SMART TM IT WORKS!
WITH MARSHALL MALLIE AS YOUR PERSONAL
TRAINER AND EXPERT FAT LOSS COACH ,
YOU WILL BENEFIT FROM ONE STOP FOR BETTER HEALTH.
THIS IS NOT A DIET, IT'S PERMANENT CHANGE AND YOU WILL FEEL BETTER AND LOOK YOUNGER. THE TYPICAL BENEFITS ARE REDUCING STRESS LEVELS, YOU WILL IMPROVE YOUR HEART RATE AND BLOOD PRESSURE, MOOD SWINGS, AND BODY FAT LEVEL, LOWER CHOLESTEROL, LOOK AND ACT YOUNGER NOW, AGE GRACEFULLY, RESTING AND WORK LOAD HEART RATE AND KNOWLEDGE OF GOAL SETTING TECHNIQUES.
YOU WILL BE GOING THROUGH LIFE'S
TRIALS AND TRIBULATIONS WITH GREATLY REDUCED STRESS. YOU WILL
INCREASE ENDURANCE, FLEXIBILITY,
IMPROVE SELF CONFIDENCE, MUSCLE TONE,
SLEEP, STRENGTHEN YOUR CORE, AND LOOK, FEEL AND ACT
When it comes to maintaining good health, the evidence is clear—fiber can play an important role!
Look for “bran,” “whole grain” and “whole wheat” on product packages and ingredient labels. These ingredients can help boost fiber intake.
½ cup Fiber One Original = 14g fiber
1 cup Fiber One Honey Clusters® = 13g fiber
Munch on a whole piece of fruit, in place of drinking a glass of juice. You’ll get the nutrients and the fiber too.
1 medium apple = 3g fiber
Eat fruit and vegetables with the skin on. Eating the skin helps to bump up the fiber, plus it provides texture and a bonus of other nutrients.
1 medium baked potato with skin on = 4g fiber
Replace your typical side dishes with high-fiber dried peas and beans, such as kidney, pinto, lentils or black-eyed peas. These fiber-packed legumes make it easier to meet daily fiber goals.
½ cup canned red kidney beans = 8g fiber
Jazz up salads, vegetables, snacks and desserts with almonds, sunflower seeds or soy nuts. Nuts and seeds add fiber and fun-to-chew crunch to foods.
1 ounce roasted almonds = 3g fiber
Choose raspberries, blackberries and boysenberries to add variety to your cereals. These berries have twice the fiber of many other fruit selections.
½ cup fresh raspberries = 4g fiber
Use brown rice instead of white. Switch to whole-wheat pasta, whole-wheat flour whole-wheat breads and whole-grain crackers instead of regular white versions.
1 cup brown rice = 3g fiber
Select snacks that are a good source of fiber. Instead of potato chips, go for low-fat popcorn, whole-grain pretzels or oven-crisped whole-wheat pita triangles.
3 cups popcorn = 4g fiber
Water is a healthy beverage choice—especially as you up the fiber. Your body needs more water to help process the added fiber you eat.
Aim for eight 8-oz glasses of water each day.
Mix Fiber One cereal into your favorite side dishes or top yogurt, salads or oatmeal. Even a small amount of Fiber One cereal makes a difference.
¼ cup Fiber One cereal for sprinkling = 7g fiberhttp://www .fiberone. com/Benefits/Default. aspx
Vitamin D is also known as the "sunshine vitamin," since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of sunshine three times per week is sufficient to produce the body's requirement of vitamin D. The liver and kidneys convert vitamin D from food sources or sunlight to its active form, calcitriol.
Vitamin D is essential for building
and maintaining healthy bones because it
helps maintain healthy levels of calcium and phosphorus. Vitamin D and
are involved in many body functions, including keeping the immune and
systems healthy. Calcium is also the principal element in bone, and can
absorbed by the body when vitamin D is present. Rickets, a vitamin D
disease responsible for softening and weakening bones in children, used
quite common but is now quite rare in countries that have adopted the
of fortifying milk products.
Different forms or
alternative names for Vitamin D
Importance of Vitamin D (Calciferol):
improves absorption and utilization of calcium and phosphorous
required for bone and teeth formation
maintains a stable nervous system
maintains a healthy heart
Good sources of Vitamin D (Calciferol) are:
sardines, salmon, tuna, liver, egg yolk,
http://www. dietandfitnesstoday. com/vitaminD.php