It's funny how people always complain about their aches and pains, yet you give them solid evidence on how eating the right foods and moving their body will help them, but they still choose to ignore it and take the pills and eat crap.

It comes down to making the right choice if you want to change. Is it easy? NO! Nothing worth it comes easy. You can do this.....just be consistent at it every single day. You choose every day what you put into your mouth. You choose every day whether you are going to stagnate on the couch or get up and go for that walk.

You will never regret eating healthy and moving your body!! You will be amazed at how much better you feel once the weight comes off and you give your body what it needs.

Get sick and tired of being "Sick & Tired!!!" You've got this!! 💪

Foods that lower Cholesterol Naturally

 Rather than taking prescription drugs (Statins) which have many side effects and risks, why not try changing your diet instead? Is it hard to change to healthier foods? At first, yes, it can be, but the benefits will make it so worthwhile! What have you got to lose by adding healthier foods to your diet? And your taste buds will change and you will be amazed at how good healthy food tastes, in fact you will crave it over the processed foods. Not only that, it will improve every aspect of your life and you will be amazed at how Food really is Medicine! 

Foods that Naturally lower Cholesterol:

• Beans, Legumes
• Nuts
• Lentils
• All Vegetables, mainly the green leafy
• Fruits
• Oats
• Olive Oil

Reduce Saturated fats and processed foods. Increase Fiber.

Replace Animal Protein and Animal Fats with Plant based Protein and Fats. 

Get Moving!! Exercise is huge in lowering Cholesterol, not to mention helping your heart. Losing the extra weight is a plus. 

Check out the video below for more in depth information

Physicians Committee-Foods that lower Cholesterol Naturally

Is the Carnivore Diet safe?

 The latest trend is following a Carnivore Diet, but is it a healthy way to eat? Decide for yourself by looking at what exactly this diet entails. 

On this diet, you can have:

• Black coffee
• Butter
• Eggs
• Fish
• Ghee
• Meat
• Poultry
• Sauces or gravies made with meat drippings
• Small amounts of low-lactose dairy
• Water

What you Cannot have: 

• Alcohol
• Fruits
• Grains
• Legumes
• Nuts
• Seeds
• Vegetables

The only good thing is they don't want you to drink Alcohol, but not allowed to have the healthy fruits, vegetables, grains, legumes, nuts and seeds? This is where the very unhealthy and even dangerous part of the diet comes in. You will have a higher risk of Heart disease and Colon Cancer due to no fiber and high amounts of Fat from meat and dairy. It is also very high in Sodium, which is especially bad for those suffering from High Blood Pressure. 

Take a look at these Articles and please do your research before getting on this VERY unhealthy diet. Your health problems will improve initially, BUT eventually you will ruin your health once it all catches up with you. The reason your health will improve at first is because you are getting rid of processed foods, but you need to eat the foods on  the restricted list in order to live a long and healthy life, and avoid the diseases associated with consuming these unhealthy foods. 

The risk of the Carnivore Diet

The Carnivore Diet, a Terrible Idea

Reversing Disease with a Plant Based Diet

 Excellent Article!! Click on image to go to article

Mediterranean Diet for Beginners

If you want to improve your health, but can't seem to follow a Plant Based diet, then try the Mediterranean Diet! It is similar to a Whole Food, Plant Based way of eating, but you can have fish.....It basically consists of lots of Fresh fruits and vegetables and Salmon. Removing red meat and actually ALL meat from our diets is always a good choice. Salmon is the best one to choose since it's much healthier than the other fish, plus has the most Omega 3's. Choose Salmon that is Wild Caught Pacific which is Sockeye or King Salmon. You have to understand that when you order in a Restaurant, you most likely will not know what type they use. Farmed is the absolute worse Salmon, so avoid that at all costs! It has the highest content of parasites, disease, chemicals and waste.  Just remember to eat more veggies than fish! I eat no more than 2 servings a week. Other good fish, in case you dislike Salmon are Mahi Mahi, Cod and Flounder. DO NOT eat Tilapia, it is bad because of the farming practices. They add pesticides and antibiotics so you are getting that when you consume that fish. It also has a LOT of excess waste. For Omega 3's, stick with Salmon if you can. 

Click below for info 

Mediterranean Diet for Beginners 

Benefits of Beets on Endothelium (Arteries)

Beets & your Endothelium 

Beets, particularly beetroot juice, can positively impact the endothelium, the inner lining of blood vessels, primarily due to their high nitrate content. 

Here's how beets and their nitrates affect the endothelium:

1. Increased Nitric Oxide Production:

• Beets are rich in dietary nitrates, which the body converts into nitric oxide (NO).
• NO is a crucial signaling molecule that plays a vital role in maintaining healthy endothelial function. 

2. Improved Blood Vessel Function:

• NO acts as a vasodilator, meaning it helps relax and widen blood vessels, improving blood flow and reducing blood pressure.
• By increasing NO production, beets can contribute to better endothelial function, promoting healthy blood flow and reducing the risk of endothelial dysfunction. 

3. Potential Benefits for Endothelial Dysfunction:

• Endothelial dysfunction, a condition where the endothelium doesn't function properly, is a precursor to various cardiovascular diseases.
• Beetroot juice, by enhancing NO bioavailability, has shown potential in improving endothelial function in individuals at risk of or suffering from conditions like hypertension, peripheral artery disease, and even in healthy individuals. 

4. Other Potential Benefits:

Beyond nitrates, beets contain other beneficial compounds like betalains (Pigments), and antioxidants, which may also contribute to overall vascular health and potentially protect the endothelium from oxidative stress

In summary, beets, particularly beetroot juice, can promote a healthier endothelium through their high nitrate content, which leads to increased NO production, improved blood vessel function, and potentially reduced risk of endothelial dysfunction.

**You can also add beets to your smoothies if you don't like the taste. Just add a little bit....they are quite strong and you will not taste it, or you can get Beet Root Powder to add to juice or beverage of your choice. 

Do you need to Supplement with Calcium?

If you are following a Plant Based way of eating, then you can get more than enough Calcium from your food. 

 Food Sources of Calcium for Vegans:

 There are many plant-based sources of calcium, including certain leafy green vegetables, broccoli, tofu, tempeh, tahini, almonds, black beans, vegetarian baked beans, oranges, seeds, and blackstrap molasses. Vegans can also choose calcium-fortified foods like fruit juices, energy bars, and plant milks. The calcium content of foods varies by brand and depends on processing. For example, tofu is an excellent source of calcium when a calcium salt (e.g. calcium sulfate) is used to coagulate or “set” the tofu. Likewise, while blackstrap molasses is a good source of calcium, regular molasses is not. Factors Affecting Calcium Absorption Oxalates, compounds found in some leafy green vegetables, can inhibit absorption of calcium. Beet greens, Swiss chard, rhubarb, and spinach are high in calcium but also high in oxalates. Therefore, they should not be relied upon for meeting calcium needs. The calcium in other leafy greens, such as collards, kale, and mustard greens, is very well absorbed. Vegans who consume a higher protein diet may also reduce their risk for bone fracture. Meat analogues and legumes have been shown to have a protective effect on bones. Other higher protein plant foods like beans and soy foods contain important amino acids for bone health. 

Sample Menu Providing 1000 mg of Calcium 

Breakfast

 • ½ sesame seed bagel (80mg) with 2 Tablespoons almond butter (80mg) 

• 1 navel orange (80mg) 

• 8 oz calcium-fortified almond milk (450mg) 

Lunch

• 2 slices whole wheat bread (100mg), 

¼ cup hummus (15mg), 

2 slices tomato (5mg)  

¼ cup sliced cucumber (5mg)

 • Banana (5mg) Snack 

• Apple (10mg) with 2 Tbsp peanut butter (20mg) 

Dinner 

• Stir fried vegetables: 

½ cup tempeh (90mg), 

½ cup broccoli (30mg), 

½ cup carrots (20mg) 

• 1 Tbsp sesame seeds (90mg) 

• 1 cup brown rice (5mg) Snack 

• ½ cup frozen non-dairy dessert (0mg) with 1 cup sliced peaches (10mg) 

It is always best to get your nutrients from Whole Foods rather than a supplement

Foods that are good and bad for your Pancreas

 I wanted to post this because it is such an important topic. Keeping our pancreas healthy is (or should be) a Priority. 

Our Pancreas is a very important organ. It plays a crucial role in both digestion and regulating blood sugar levels by producing hormones like insulin, which is vital for overall health and properly bodily function. Without a functioning pancreas, managing blood sugar levels becomes extremely difficult and can lead to diabetes. 

Food plays a major role in keeping your pancreas healthy. And I have compiled a list of good and bad foods for your pancreas. 

Foods that Nourish the Pancreas: 

• Garlic
• Spinach
• Broccoli
• Sweet Potatoes
• Mushrooms (Preferably Reishi)
• Lemons 
• Grapes
• Blueberries
•  Yogurt (non dairy)
• Horseradish
• Oregano
• Nuts & Seeds (Limit if you have heart problems)
• Turmeric
• Omega 3 (Salmon) Pumpkin seeds, Avocado
• Pretty much all fruits and vegetables
• Beans, Legumes
• Whole grains
• Green tea

Foods that are bad for the Pancreas:

• Processed meats (lunch meat, hot dogs, bacon, sausage, etc)
• Fried Foods
• Refined carbs (anything white.....sugar, flour, cereal, pastries and even soda)
• Alcohol (in excess)
• High fat dairy (or any dairy for that matter)
• Artificial sweeteners
• Trans fats
• Red meat
• Chips

*** Also maintaining or getting at your optimal weight, exercising on a daily basis (Keep active!), Avoid stress as much as is possible, getting out in fresh air. 

Calorie Deficit explained

 What is a Calorie Deficit?   

BEST SELLERS

Here is a list of some of our Best Sellers! **To order, click on the list of products above**

Seven Flower Extract: For High Blood Pressure, Anxiety,  Stress & Sleep

1 Bottle $18.50 + $4.00 Shipping!

 ***Same formula, just more potent so you take less.  60 Veg Caps 

Tender Loving Care Colon Cleanse 

120 Capsules: $16.00 +$3.00 Shipping

The Benefits of Onions & Garlic

Vegan Alternatives to Collagen

 A List of Vegan Alternatives To Collagen   

Click on link above to see the list

Another excellent reason to go Plant Based!! Most, if not all Collagen supplements are derived from animals, so if you are Vegan or Plant based, (or even if you aren't) then you are doing more harm than good in taking them,  BUT, take heart....you can get a lot of Natural Collagen from eating your beans, nuts, seeds, legumes, etc. Yes, food does pretty much have all we need to live a long, and very healthy life. I call it "Food as Medicine". So hard to believe isn't it, that we can heal and prevent many ailments by what we put into our mouths? It took me quite a while to grasp this concept, UNTIL I tried it for myself.  By eating this way, my bleeding ulcer disappeared (this after the Dr told me that there was "no way" I could cure it unless I had surgery) Ha, I showed him!!! 😉 Also my joint pains disappeared almost immediately. I was sold from day 1! Not to mention how great I felt and the weight finally came off after trying every diet and weight loss gimmick known to man!! 

If you are considering going Plant Based, read the article on here entitled "How to get started on a Whole-Food-Plant-Based diet". It gives you some really good tips. And don't worry about whether or not you are getting enough Collagen...if you eat right, you are!! 

CHANGE

 As some of you may have noticed, I have much less products listed on here. The reason is, I wanted to list only those that are top sellers. If there is something that you are looking for, please feel free to let me know and I will do my best to get it for you. 

Change is not always good, but in this case, I feel that it is. This way, you have a lot less to search through and you can find what you need right away. Most of my products you can only get through me and this website and I offer the best possible price that I can. 

I wish all of you much health! I am here for you if you have any health related questions or are looking for a particular supplement. I appreciate all of my faithful customers!! I do sell on Ebay also, so check out parkernutrition on there. And please follow this blog for more posts!!

Why Sugar-Free is ruining your health

 

• 

Sugar-free cookies, reduced-sugar cereal, sugar-free candy, diet soda… are these better for you? The answer: an overwhelming no. After sugar became a taboo in the nutrition and wellness world, sugar-free food items and beverages acted as substitutes for once beloved sweet drinks and snacks. Claiming to be ZERO sugar meant it was healthier, better for diabetics, and helped you slim down… Right?

WRONG!  Sugar-free is not better for you. 

What Does “Sugar-Free” Mean?

Sugar-free means that artificial sweeteners are used instead of real sugar. The problem: these sweeteners do not come from natural sources and they can cause you more harm than good.

What are Artificial Sweeteners?

If you are looking for sweeteners without sugar, artificial sweeteners seem like a great option. Unfortunately, it seems that sugar-free sugar may be even worse than actual sugar! Artificial sweeteners can cause a spike in blood glucose, heighten sugar cravings, and disturb your gut. 

Let’s get into what these artificial sweeteners actually are…

Sugar-Free Sugar

Sugar-free sugar sounds wrong and that’s because there is no such thing as sugar-free sugar. Some of these sugar-free alternatives even contain sugar and the ones that don’t have chemicals your body often does not know how to process.

Most artificial sweeteners are exponentially sweeter than sugar so very little is needed. That’s why they can market sugar-free alternatives as “low-calorie” or “no-calorie.” It also means that you get no nutritional value from consuming them which is why many sugar-free substitutes are classified as “non-nutritive.” 

These artificial sweeteners tend to hide under sneaky names. Here are a few of the most common. It is so important to read labels, not just on sweets, but everything. 

Saccharin 

A.K.A. Sweet ’N Low

Saccharin is sometimes combined with aspartame, another artificial sweetener. It was previously considered carcinogenic (meaning cancer-causing) because the rats who were consuming it began to develop tumors. After it got banned, not that long ago, researchers told consumers there was no evidence to believe that it caused cancer in humans.

Suspicious? You decide. 

How much sweeter is saccharin than sugar? 300-400 times.

Aspartame

A.K.A. NutraSweet and Equal 

When aspartame breaks down in your body, it becomes methanol which is toxic in large doses. It is often found in diet products and gum.  

***While aspartame is FDA approved, and low-calorie, it is commonly believed as bad for your body. Health side effects of aspartame? Schizophrenia, seizures, and cancer. 

How much sweeter is aspartame than sugar? 200 times. 

Sucralose

A.K.A. Splenda 

Sucralose comes from real sugar but is altered with added chemicals like chlorine so that less is needed to achieve sweetness. However, most sucralose is mixed with other products like dextrose. Ironically, dextrose is corn-based sugar.  

Health side effects from sucralose include diabetes, IBS, and weight gain. 

How much sweeter is sucralose than sugar? 600 times.

Acesulfame Potassium

A.K.A. Ace-K, Acesulfame K, Sunnett, or Sweet One

Ace-K is usually blended with sucralose or aspartame to cut its bitter taste. They often use it in baked goods because it is stable when heated, unlike other artificial sweeteners. 

Ace-K is one of those sugar-free sweeteners that was linked to maybe, possibly causing cancer in rats. There were also possibilities of brain decline associated with ingesting this artificial sweetener. Another health consequence? Ace-K impacts your gut and not in a good way.

How much sweeter is acesulfame potassium than sugar? 200 times.

Is “Sugar-Free” Harmful?

Unless you have stock in sugar-free alternatives then the answer is YES!. Sugar-free = harmful. 

What Does Sugar-Free Do to Your Body?

When you eat sweet stuff, your body continues to crave it and, even though your body cannot metabolize these sugar-free alternatives, your brain does not know the difference. In turn, sugar-free alternatives connect to weight gain and type 2 diabetes. Ironically, the health conditions they were invented to minimize. 

Artificial sweeteners also confuse your gut, damaging your gut’s ability to break down sugar which impacts everything you eat. In other words, your body doesn’t know how to handle artificial sweeteners because they have nothing real to process.

Wait! But… Is sugar-free good for diabetics?

Again, a mixed verdict. While many artificial sweeteners were invented to provide diabetics with sweeteners that were sugar-free, artificial sweeteners can increase your chance of developing type 2 diabetes! 

A good rule of thumb: stay away from artificial sweeteners and look for non-sugar, natural sweeteners like Stevia, Xylitol, or date sugar

Artificial Sweeteners vs. Sugar

In the war against artificial sweeteners and real sugar, both lose. Satisfy your sweet tooth with natural sugars that come from fruits and stay away from products claiming to be sugar-free or diet!

Bottom line? Don't play Russian roulette with your health. If you HAVE to have something sweet, opt for natural sugars that are in Fruits. And contrary to what you hear, fruit is actually good for diabetics. 

*** More info here from WHO: 

World Health Organization says No to Artificial Sweeteners

How to increase Stamina

How to increase Stamina

Excellent article on how to increase Stamina. First of all, what is Stamina? It is “the ability to sustain the prolonged physical or mental effort,” 

The benefits of Increased Stamina are, you will be able to:

• Run faster for longer distances
• Lift heavier weights for more reps
• Take more prolonged, more strenuous hikes 
• Push through perceived pain, discomfort, and fatigue
• Perform daily activities with high energy levels

Stamina is the underlying factor behind improving other fitness goals. Improving your stamina will enable you to push longer and harder during endurance exercise, allows you to powerfully lift weights during strength training, and helps you move faster without tiring.

***One thing I have noticed that has really helped with my stamina is doing Squats and it's made a huge impact on my fitness level. 

Ways to Increase Stamina:

Go for long walks: 

Going for long walks of 30 to 60 minutes is a phenomenal way to build endurance, especially for beginners. 

Increase Your Running Distance or Time:

 Go the distance for stamina. Because stamina combines endurance, speed, and strength, challenge yourself to maintain your usual running pace for a minute longer. When you can do that, add another minute. Your stamina should continue to improve this way for a while, although everyone has limits on how far and fast they can run. 

Run Hills and Stairs:

If increasing your running distance or time doesn’t sound fun (we don’t blame you), vary the running instead. Adding hill runs to your routine can make a huge difference in your stamina if you live near hills or hiking trails. Alternatively, stairs and bleachers work, too. Running in an uphill manner challenges your lungs and legs alike. 

Try High-Volume Weightlifting:

Studies show that volume is the number-one variable in resistance training that improves fitness. Volume refers to the total load you lift in a session, day, or week. It’s calculated by multiplying the weight by reps.

In general, continually increasing your volume benefits your fitness. For example, if you perform three sets of 10 squats at 100 pounds, find your total volume by multiplying three by 10 by 100. The total volume comes out to 3,000 pounds. 

Decrease Rest Intervals During Workouts:

One surefire way to improve your stamina is to allow yourself less rest time (unless you’re lifting very heavy weights, in which case you should rest three to five minutes between sets for optimal strength gains).

Studies show that decreasing rest intervals while performing moderate- to high-intensity exercise increases physical performance and body composition. Shortening your rest interval forces you to perform more work in less time, which in theory, should support improvements in stamina. 

Try Cycling: 

Riding a bike in any fashion—mountain biking, road biking, or indoor cycling—can improve your stamina if you push the pace (and the terrain if you’re outside). Indoor cycling in particular is proven to increase aerobic capacity, a major contributor to stamina, as well as other health markers.

Mountain biking may be more effective at increasing muscular endurance and power due to the increased and variable resistance. Outdoor cycling in general can boost cardiovascular stamina, improving fitness levels and reducing the risks of cardiovascular disease.

Play Sports:

Most sports require complex skill sets that may be outside your comfort zone. If you’re used to lifting weights, running, or other relatively monotonous movements, swapping one workout weekly for a sports game is a great way to hone other physical skills. Again, destructuring your fitness routine could if counterintuitively, improve your stamina and fitness. 

For instance, a soccer game includes sprinting, jogging, walking, cutting, kicking, dodging, and even throwing, depending on your position. Intermingling these different movements provides a fun and challenging way to improve stamina. 

Listen to Music While Exercising: (my fave!)

Everyone knows a good song can pump you up for your workout. Listening to music brings people joy and energy, and this remains true during exercise. Listening to upbeat music during your workout might boost your performance in a number of ways, from reducing your perception of fatigue distracting you from the strain of your workout, and making exercise feel easier

Drink Caffeine Before Exercising: (just a little)

If you’re looking for a one-off way to improve your stamina, consuming a bit of caffeine before your workout might help. Studies show caffeine is a great pre-workout supplement because it can increase your energy, mood, and physical capacities. However, the effect seems more significant in men than women and you should be careful not to become reliant on caffeine. 

Don’t Forget to Rest and Recover:

Finally, make sure you have recovery days scheduled into your workout routine. Contrary to popular belief, the actual act of exercising isn’t what improves your fitness—it’s the repair and rebuild phase that does.

Rest days are critical to your improvement over time. If you perform an intense workout every day, your body never gets the chance to recover. Thus it never has the opportunity to repair your muscles.