Parker Nutrition Center: 2025

Change your Mindset, Change your Life!

Wouldn't you want to know what would happen if you spent just one year giving it your absolute all? You gave your diet your absolute all, you gave your fitness regimen your absolute all, you gave your work your absolute all. How drastically would your life change in just one year?

One year of uninterrupted Focus. I bet your life would change drastically! I bet you'd be a completely different person and I bet you'd be completely unrecognizable I bet you would look back and be like I can't believe I was living the way I was. Time is going to pass anyway, the next year of your life is going to happen regardless of what you do. So why don't you spend that year giving it your absolute all and just see what happens? If you do that I guarantee you will look back one year from today and be extremely shocked at what you've accomplished and wonder why you waited so long!!!

To be Healthy, you must make a Change

It seems a lot of people want to be healthy, but they are not willing to change their way of living....they would rather continue eating at fast food restaurants, or sit at home in front of the TV or computer. They want you to tell them that they can keep eating crap and not exercise and just recommend a "Magic pill or shot" (Ozempic 👎) with tons of side effects rather than make a lifestyle change. Is it easy to change? NO....not at all, you just have to figure our your WHY and want it more than you want that sweet treat or unhealthy artery clogging processed food. Do you want to feel better and have a much better chance at living longer without getting sick? Then you HAVE to make a change. "If you always do what you've always done, you will always get what you've always got"

YOU WILL BE AMAZED AT HOW MUCH BETTER YOU FEEL BY SWITCHING TO A HEALTHY LIFESTYLE!! 💗

And say NO to:

Like I always say, "You can lead a horse to water, but you cannot make them drink".

Healthy Apple Banana Cake (Bread)

So good and healthy! The only sweetness comes from the apples, banana, yogurt and honey.

Apple Banana Cake Recipe:

3/4 cups Oats or Oat Flour 2 Medium apples, chopped 1/3 cup hot water 1 Mashed Banana 2 eggs 1 T. Honey 1/2 cup Vanilla or plain Greek yogurt 1 t. Cinnamon or more 1 t. Baking Powder 1/3 cup dried cranberries 1/3 cup raisins *Preheat oven to 350° Grease and flour loaf or square pan. Combine the dry ingredients and mix well. In separate bowl, combine the wet ingredients, mix well then add to the dry, mixing until well combined. 1 T or more of honey drizzled on top, and I also sprinkle some extra Cinnamon on top as well. (Optional) You can add chopped walnuts, pecans, almonds or any nut of your choice if you choose on top. Bake for 35-40 Minutes or until Toothpick inserted in center comes out clean

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.