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Does Kale Hold Up to the Hype?

Posted by InterHealth Nutraceuticals on Wed, Dec 17, 2014 @ 08:20 AM

Kale is a leafy vegetable “superfood” that is more popular than ever, and it’s here to stay. Packed with several nutrients and vitamins, Kale is among the top contenders of healthy greens. It can come in many different shapes, sizes, and flavor, all of which are nutritious and delicious! Let’s dive a little deeper into the benefits of kale and different ways it can be prepared.

The Benefits

Kale packs a powerful punch when it comes to nutrition and flavor! A one-cup serving of chopped kale contains:

  • Only 33 calories! This is a great place to start if you are trying to keep track of your daily calorie intake!
  • Almost 10% of your daily potassium! This is almost as much as a banana, which is known as being a high potassium food! Potassium has been linked to improving blood pressure, heart beat rhythm, and cholesterol levels.
  • 134% the recommended daily dose of vitamin C. This is more that an orange, which is boasted as being one of the best sources of vitamin C. Vitamin C may include protection against cardiovascular disease, immune system deficiencies, prenatal health problems, and eye disease.
  • Lutein and zeaxanthin give kale its dark green coloring and help protect against macular degeneration and cataracts!
  • 133% the recommended daily dose of vitamin A. Vitamin has been known to help vision, heart, and kidney function.
  • 684% of your daily vitamin K! Yes, you read that correctly. Vitamin K plays a role in helping the blood clot, preventing excessive bleeding.

Ways to Prepare Kale

Whether it’s used as a featured item or a smaller ingredient of your entree, there are many ways to serve kale. Here are just a few of our favorites:

  1. Whip up a kale salad. Prepare a salad, as you normally would, but instead of using iceberg or romaine lettuce, substitute in some fresh kale! The nutritional value will be instantly increased! Be mindful, however, of what else goes into your salad. Often times a salads nutrition is negated by the extra cheese, croutons, and dressing that gets added.
  2. Bake some kale chips. This is one of our favorite healthy snacks as it packs all the nutrients of kale, but gives the texture and ease of a familiar snack -- the chip. Sub out the potato chips for kale chips and save yourself from a load of unnecessary fat and calories. Season them before throwing them in the oven for extra flavor and appeal!
  3. Mix it into some soup. A broth-based soup is generally already healthy. To take your soups nutrition to the next level, try cutting up some kale and drop it into the pot while cooking.
  4. Mix it into a hamburger. Next time you fire up the grill, chop up kale and mix it into your burger patties. The kale will add a new flavor to your burger, but also increase the nutritional value greatly! This is a great way to sneak a serving of veggies into your meal!
  5. Blend it into a smoothie. This may be outside of your comfort zone, but we encourage you to give it a shot! Next time you are in the mood for a morning smoothie, throw in some strawberries, a banana, nonfat milk, and a little bit of kale. The fruit will mask the kale to the point where you will forget you are consuming a serving of vegetables!

So does kale hold up to the hype? Absolutely. With how versatile it is, we are certain that you will find a few ways to enjoy kale often! Its nutritional value should not be overlooked, as it’s a great source of vitamins and minerals to help balance your meals and leave you feeling satisfied.

In addition to all the benefits we’ve already discussed, kale can help give your metabolism a boost! To help improve your metabolism even more, we recommend checking out 7-Keto®. 7-Keto® is a metabolite that has been extensively studied in animals and humans for various benefits including weight, metabolic rate, memory and others!

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Tags: benefits, balanced diet, nutrition

6 Foods to Kick Out of Your Kitchen

Posted by InterHealth Nutraceuticals on Tue, Dec 16, 2014 @ 09:19 AM

We’ve all heard the phrase, “you are what you eat.” We try our best to not eat fast food, and keep the kitchen full of nutritious food, but what if the groceries in our cabinets aren’t as healthy as we think? Could the food in your pantry be sabotaging your fitness goals? Here’s our list of foods we recommend you kick out of your kitchen for good!

1. White Pasta

Loaded with carbohydrates and not much of anything else, white pasta should be one of the first things to go. During the refining process, white pasta is stripped of almost all positive nutrition, leaving you with empty calories. Instead, swap it out for whole grain pasta, quinoa, or couscous.

2. Canned Corn

Corn is a vegetable, why would we suggest it get the boot? When it comes to nutrition, corn is not the best choice as it is high in starch and doesn’t offer much nutritional value whatsoever. Instead, opt for veggies that pack more nutrition such as green beans or peas!

3. White Rice

Just like with pasta, white rice is stripped of most nutrients during the refining process. It’s digested quickly, causing a blood sugar spike which ultimately leads to fat storage. We recommend you swap white rice out, and replace it with brown or wild rice. Your taste buds won’t notice a big difference, and the nutrition factor is greatly increased!

4. Pretzels

How can a common “fat-free” household snack be on this list? The truth is pretzels hold very little positive nutrition and are high in sodium. Their lack of fiber and protein make it easy to go through multiple servings and still feel unsatisfied. Kick the craving with a few whole grain crackers and a small serving nut butter. The fiber and healthy fat content is a great snack combination and will leave you feeling satisfied!

5. White/Multi-Grain Bread

With zero whole-grains and up to 100 calories per slice, a loaf of white bread would actually serve better as a pillow than nourishment. Perhaps you are beginning to see the pattern? Typically foods labeled as “white” have been processed and refined to the point of having virtually no nutritional value left besides carbohydrates and sodium. Keep in mind that bread labeled as “multi-grain” are often still lacking nutrition. Next trip to the grocery store, pass on the white or multi-grain bread and opt for 100% whole-grain wheat or rye bread!

6. Trail Mix

When purchased at the store, trail mix is generally packed with excess sugar, making this snack far less nutritious than you may think. In a standard quarter-cup serving of trail mix, you can expect to consume up to 18 grams of sugar! Instead, make your own trail mix at home with some unsalted nuts, seeds, and a little dried fruit!

Eating at home is generally far healthier than eating out, but it’s still important to be mindful of the foods in the pantry. Learning what foods to swap out can make a world of difference in your fitness plan. For an extra advantage, add a natural supplement like 7-Keto® to your routine! 7-Keto® is a metabolite that has been extensively studied for various benefits including weight, metabolic rate, memory and others. It has been shown to maintain metabolic rate when dieting, resulting in significant weight loss!

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Tags: diet, daily habits, nutrition

Fuel Your Workouts With… Sleep!

Posted by InterHealth Nutraceuticals on Thu, Dec 11, 2014 @ 04:04 PM

While on your journey to healthy weight loss, there are multiple factors that can contribute to your goal, including good sleep habits. Sleep is one of those things that is easy to cut when you’re short on time, but resist the urge! Just like your daily fitness and diet choices determine how you feel and function, so does the sleep you get. Sleep deprivation can cause a whole host of problems which can derail your fitness progress.

The 2013 Sleep in America Survey by the National Sleep Foundation reported that people who exercise regularly report better quality sleep. It also found that people who exercise more intensely get the best sleep. Not surprisingly, non-exercisers were found to have the least amount of energy. This means that if you can make positive fitness decisions during the day, you could easily start to develop good sleep habits. Good sleep habits give you more energy to workout during the day, and the cycle continues!

Another small study done by the Stanford University Sleep Disorders Clinic looked at Stanford student athletes to reveal the effects of sleep on performance. The athletes just made one small change to their daily routines by adding extra sleep at night and saw significant performance improvements in tests of speed, endurance and agility. This shows that working out regularly and good sleep habits can work together to help you reach your fitness goals.

Sleep is also important is because it helps your body recover from workouts. Good sleep habits promote a more efficient recovery because your body has time to build muscle and heal before the next workout.

Good sleep habits go beyond workouts and can also have an effect on diet and eating habits. A study in the American Journal of Clinical Nutrition found that when people were deprived of sleep, late-night snacking increased and they were more likely to choose high-carb snacks. It’s important to get enough sleep every night to keep your hormones balanced so that you can make healthy eating decisions during the day.

To benefit from this information, start adding a designated fitness schedule to your daily routine and promote good sleep habits by getting to bed early enough for a full night of rest. You will feel great and be well on your way to happy, healthy weight loss management.

Good sleep habits and working out work hand-in-hand to build up a healthy lifestyle and promote weight loss. We also recommend adding the plant extract blend Meratrim® to your daily regimen to enhance your healthy weight management. Read More

Tags: sleep, workouts

Beginners Guide to Portion Control

Posted by InterHealth Nutraceuticals on Wed, Dec 10, 2014 @ 04:10 PM

We’ve all heard about the importance of what we eat, and how it affects our body. Something that can be easily overlooked is how much (or little) we eat of certain foods. Eating your lean protein, fruits, and vegetables are all important, but how much is enough? How much is too much? Here are a few tips and tricks to keeping your portion control in check!

1. Don’t Skip Meals

Contrary to what one may believe, skipping meals can actually lead to weight gain! When we skip meals, the hunger catches up with us, and often times causes us to overload on huge portions at the next meal. For the majority of people, the best plan is to eat three balanced meals spaced throughout the day, as well as a healthy snack.

2. Measure Your Food

Often times, we buy food based on the fact that it has fewer calories than the alternative. This can be a good practice, however pay attention to the serving size. Try not to eat from the bag. A 100-calorie snack is a great idea, but only if we stick to the serving size. When you are making a meal or packing a snack for work, grab a measuring cup or a food scale and measure out the suggested serving.

3. Know How to Approximate

When you are unable to accurately measure the serving of your meal, it’s good to know a few helpful tips in approximating serving sizes. First of all, the standard serving size for lean meat is the size of a deck of cards. This may seem small, but when partnered with other correct portion sizes, you’ll find your stomach to be satisfied and you’ll feel great about it! Print out a serving size cheat sheet and keep it in the kitchen for easy access!

4. Size Up Your Dinner Plate

Knowing how to divide up portion sizes on your dinner plate can be one of the easiest tips we can provide you with! When dishing up dinner, imagine a line right down the middle of your plate.

First, fill one half (50%) of the plate with colorful vegetables such as steamed broccoli, spinach, carrots, or green beans. Use two or more colored veggies when possible to include multiple nutrients. Next, divide the other half your plate in half again. In one of the sections (25%), set in your protein for the meal. This should be something like grilled chicken, eggs, fish, soy, or beans. Finally, fill the final 25% with healthy starch such as brown rice or a baked potato. Try to keep food groups from overlapping to prevent overloading portions. This formula will help fill you up on the right foods!

5. Go For Half

Sometimes we find ourselves in a situation, such as eating out at a restaurant, where the extra large portion sizes are out of our control. This is okay! You don’t need to skip the meal altogether. Instead, order on the healthy side, but ask for half of your meal to be put in a to-go box. By keeping half of the meal off of your plate, you are setting yourself up for success! Plus there’s the added bonus of having more for another time!

6. Make a Plan

Having a meal plan is a tip that many fit people stick to. This doesn’t mean that you are never allowed to indulge, it simply sets guidelines for yourself. Having a meal plan in place will help with everything from staying on track at the grocery store, to not skipping meals or settling for fast food. When we write down goals, we are far more likely to stick to them. Think of a meal plan as your personal road map to healthy eating success.

7. Water

Studies continue to prove the importance of water. It’s been shown that people who regularly drink water consume far less calories throughout the day! Water has numerous other benefits as well such as helping with digestion, skin health, and fatigue. Drink a full glass of water 30-minutes before a meal to help you feel full faster; it will help fight the urge to go back for seconds!

Portion control can be tricky at first, but knowing a few tricks can have you going in the direction. For an extra boost in achieving your fitness goals, check out Meratrim! Meratrim® is a proprietary blend of two plant extracts, Sphaeranthus indicus flower heads and Garcinia mangostana fruit rind. Each plant contributes an essential part to Meratrim's weight management benefits. Adding a natural supplement like Meratrim to the above portion control tips can be just what you need to take your health and wellness to the next level!

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Tags: portion control

How Your Weight Can Affect Your Joint Comfort

Posted by InterHealth Nutraceuticals on Tue, Dec 09, 2014 @ 12:04 PM

When you’re feeling low about self-image, it’s hard to resist immediately jumping into a strict diet thinking that this will fix everything. But it’s important to remember that dieting and exercise are both crucial components of fitness that should be used hand in hand for weight reduction and better body health. Neither factor should push your body beyond its natural limits. Being underfed and overstressed can be just as harmful to your health as being overweight. Plus, it’s just no fun!

By refocusing on a healthier balance of diet and exercise, you can move away from a negative body image and really zone in on what matters most - your health! Did you know that weight can add stress to bones and joints and have a lasting impact on your future mobility?

Joints carry the entire weight of the body through the torso and limbs, particularly the hips, knees, and ankles. Weight gain can cause three times the force felt on joints. In other words, a 10lb weight increase would be felt as an extra 30lbs of force. Ouch! Studies have shown that joint health is strongly associated with body weight. Losing 10 to 20 lbs can help support joint health.

There are ways to exercise and lose weight without putting so much stress on your joints. Low-impact workouts are best. Cycling, swimming, and certain aerobics are physical activities that burn calories by utilizing smooth continuous actions which don’t stress your joints under the force of weight and gravity. You need not place a high demand on your joints to improve your cardiovascular fitness and reach your weight loss goals!

You might already be feeling the effects of a little too much weight on your body. There’s still time to reverse the negative effects weight has on the body. Create fitness goals that include both exercise and a healthy meal plan. Then add Meratrim® to give you that extra little nudge toward the a healthier weight and life!

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Tags: Joint Comfort, weight loss

Healthy Holiday Treats You Won't Want To Miss

Posted by InterHealth Nutraceuticals on Mon, Dec 08, 2014 @ 10:30 AM

It’s okay to indulge a little bit during the holiday season, it’s even better if you can indulge in healthy holiday treats. Here are a few recipes that satisfy that sweet craving without throwing you off your healthy lifestyle.

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Tags: holidays, healthy treats

10 Simple Rules To Turn Holiday Cooking Into Fitness

Posted by InterHealth Nutraceuticals on Sun, Dec 07, 2014 @ 11:30 AM

I

t’s easy to spend a full day or more in the kitchen when holiday cooking is involved; it takes time and dedication to make that scrumptious meal to enjoy with friends and family! It can often be exhausting that a workout regimen can get pushed back for the kitchen time. But, we think you can get toned and propel weight loss during your holiday cooking by following these 10 rules. Grab a friend and turn this into a fun fitness game during cookie making, or recruit a family member to help with the dinner and keep you accountable.

10 rules to follow for a holiday cooking workout:

  1. Every time you start a timer, drop and do 10 push ups. We know timers are necessary to keep track of everything during holiday cooking, so add a bit of arm muscle with each timer set.
  2. Every time you measure with a spoon, alternate lifting one knee as high as you can and hold it up during measuring. This is a great way to promote the core and leg muscles during the prep time of holiday cooking.
  3. Every time you measure with a cup, alternate lift
    ing one leg behind you as high as you can during measuring. This will be awesome to work the core, lower back and glutes without the extra visit to the gym.
  4. Every time you need to grab something from a lower cupboard, squat with your chest up for an awesome leg and back exercise. We recommend wearing shoes during your holiday cooking workout for proper form.
  5. Every time you need to grab something from an upper cupboard, squat down, then stand up on your toes as high as you can before grabbing the item. This adds an extra tightening of the calf for an efficient leg workout.
  6. While using the mixer or hand mixing, alternate lifting one leg up to the side while pointing the whole foot. These leg lifts will really work your hip flexors and can help with mobility and flexibility as well. 
  7. During dishwashing, raise your heels up and down to work the calf muscles and tighten the abs to give the core an extra push. If you have a low sink, ho
  8. ld a squat position while raising and lowering the heels, be sure keep your back nice and straight.
  9. While using the stovetop, lean side to side with shoulders and hips square to work on the core while stretching out a bit. Slower is better with this one! 
  10. While waiting for the oven to heat up or cook, turn on some tunes and dance! Dancing is a great form of cardio exercise and a fun way to get into the holiday spirit.
  11. Keep a water bottle in a strategic part of the kitchen and take a sip every time you pass it. It’s important to stay hydrated to keep up the energy and promote muscle growth.

Holiday cooking is a great opportunity to fit in a little exercise to ward of the extra weight that can show up during the holidays. We also recommend taking a dose of Meratrim® twice a day to support holiday weight management.

 

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Tags: exercise, fitness, lifestyle

The Best Activities to Support Your Joint Comfort

Posted by InterHealth Nutraceuticals on Sat, Dec 06, 2014 @ 10:00 AM

Finding exercises that are easy on your joints are important to staying active, while also helping your overall comfort. Here are a few physical activities that are a great way to stay active if you are seeking joint comfort.

Swimming is at the top of our list of recommendations for physical activity. First of all, it provides low impact for your joints. Mix that with the resistance of the water and you’re getting a near full body workout. Depending on the activity or stroke type, swimming engages more muscle groups than many cardio activities, making this great for both upper and lower body. Studies have also linked swimming to better blood pressure, lower heart rates, and improved blood circulation.

Walking, especially on softer ground, is a simple activity to get moving. Running is high-impact and puts added stress on your knees and ankles, however walking is far less taxing. Also, keep in mind the surface on which you walk. If you are able to find a place to walk with softer ground, such as a cleared trail, your joints will be even happier!

Give the elliptical a chance! The fluid motion keeps your feet in contact with the pedals at all times and keep impact at a bare minimum. For an added challenge, increase the resistance to give your muscles a good workout without putting extra pressure on your joints! This activity is still effective in burning calories, and almost feels like you’re running on a cloud!

Go for a bike ride! Whether you cruise around your neighborhood, or bring the bike to the lake for a few laps, biking is a fun way to get out of the house and be active! And with minimal joint impact, your body will thank you. If the weather keeps you inside, an exercise bike can be just as effective. Hop on for 20-30 minutes and adjust the resistance to give you a bit of a challenge!

Try some yoga! There has been a lot of buzz about yoga lately, and the many benefits it can provide for your health and wellness. The truth is, it has actually been proven to help people living with arthritis improve their physical and psychological symptoms. Studies have shown that people with arthritis that regularly practice yoga have improved joint flexibility, reduced joint pain, and pro

motes better sleep by lowering stress and tension.

Finally, adding a supplement like UC-II® to your daily routine is a step in the right direction when striving for joint comfort. In a new randomized, double-blind, placebo-controlled study on healthy subjects, UC-II® provided significant results compared to placebo in increasing joint function and comfort. Take care of your joints, and they will take care of you!

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Tags: Joint Comfort

Staying on Top of Your Fitness Goals During the Holidays

Posted by InterHealth Nutraceuticals on Fri, Dec 05, 2014 @ 08:30 AM

One of the biggest keys to fitness is maintaining dedication to your personal goals, whether that means eating a certain amount of calories per day, maintaining portion sizes, losing inches, or completing a certain number of reps. But the craziness of the holiday season often results in losing track of your goals. Even when you mentally track your fitness and health goals, during the holidays your time is filled with other things that prevent you from physically accomplishing them. Suddenly, everything else seems more important (and more fun!). Traveling out of town to visit family, company ski outings, and holiday parties fill up your calendar starting in November. Personal fitness goals are often derailed by all of these things. Add to this the vast quantities of delicious and tempting foods around every corner and you’ve got a challenge on your hands.

Stay strong! Here are 6 ways to stay on track and keep your fitness goals during the holidays:

  1. Sleep at least 6 hours each night. Sleep may not seem like the best way to lose weight, unless you are sleepwalking. But sleep allows your body and mind to process everything from the day before and be rejuvenated to take on the next day ahead. You’ll be more active in both mind and body, not to mention being prepped to take on the little holiday stresses that arise.
  1. Take a walk after big meals. The first thing your body might want to do after a big holiday meal is fall into a deep sleep on or slump over on the couch next to Uncle Ed. But don’t allow this deflated feeling to keep you cooped up! Fit in a short family walk afterlarge meals to keep your body processing the food.
  1. Eat smaller portions. The holidays are usually filled with an array of decadent delights as far as the eye can see. Meats, rolls and jelly, potatoes and gravy, and - oh - the desserts! Pies. Cakes. Hot Chocolate and other sugary drinks. The trick to being able to enjoy the flavors and not spoil your hard work is smaller portion sizes. A few bites of everything is better than gorging yourself or not allowing yourself to enjoy the holiday foods at all.
  1. Stay hydrated. Don’t fall into that common holiday trap where eggnog hot chocolate and champagne become your main source of hydration. The human body needs water to stay at its best both physically and mentally! A lack of water can cause headaches, while more water intake can help keep your metabolism running and cleanse your system of impurities.
  1. Add spices and seasonings that boost metabolism. Being indulgent isn’t always bad. Adding spices like red pepper and cinnamon to your meals can actually help speed up your metabolism - meaning your body can process the foods you are eating more easily.
  1. Plan physical family outings. Depending on where you live, the holidays bring chillier weather. But be careful not to stay sequestered inside the entire time! Join up with some friends for a snowshoeing adventure or help the little ones build a snowman. To include older family members, try caroling in your neighborhood. Even small outings help maintain your physical exercise quotas.

Beginning the holidays with an understanding of the temptations and challenges that await you will prepare you to keep a firm grasp on your fitness goals. Every method you follow to stay on track is one more great triumph on your path to the fitness finish line!

Extend your string of triumphs by adding SLIMit to your fitness regime. Two doses daily can give you that extra nudge toward your weight loss goal.

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Tags: diet, holidays, winter fitness

Tips For Staying Active During The Winter

Posted by InterHealth Nutraceuticals on Thu, Dec 04, 2014 @ 05:13 PM

Staying active during the winter can be challenging. There may be snow on the ground, a chill in the air and a cozy blanket calling your name, but did you know that exercising during the colder months can actually boast more benefits for your health than physical fitness alone? Here are a few tips to get you moving and active during the winter:

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Tags: winter fitness

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