Category Archives: Working on Our Fitness

Our 10-Week Weight Loss Group Kicks off March 21!

The Longevity Lifestyle: A Holistic Approach to Weight Management 
Longevity is thrilled to launch our first ever Weight Loss Group, led by our Nutritional Consultant Cindy Bloomfield and Licensed Acupuncturist Andrea Lewinter.
Cindy

Nutritional Consultant Cindy Bloomfield

The Program will include: 

  • 10 weekly meetings (Tuesday Nights at 6 p.m.)
  • A weekly nutritional seminar (Topics will include anti-inflammaory diets, tackling emotional eating, and helpful supplement protocols.)
  • Group sharing and accountability
  • Individualized goal setting
  • A weekly acupuncture treatment designed to assist in craving cessation and emotional well-being
Licensed Acupuncturist Andrea Lewinter

Licensed Acupuncturist Andrea Lewinter

The cost is $750, or three installments of $275.  This includes a preliminary 30-minute consultation before the first meeting on Tuesday, March 21.

Call 770-642-4646 to learn more and register today! 

 

Join Longevity for the October Greening Project!

In October, Longevity Health Center is encouraging our patients to get back to the basics of good health and nutrition by joining the Longevity Greening Project.  For 30 days, we will join together in drinking at least one green smoothie a day.  As we go along, we will be using our Facebook page (Longevity Health Center) to share recipes, tips, photos, and most importantly, results!

What are green smoothies and why should I drink them?
A green smoothie is simply a combination of dark, leafy, green vegetables, ripened fruit and a liquid base all blended together.   Green smoothies are a quick and easy way to get lots of veggies and fruit into your diet, giving your body the food-based nutrition that it needs.  The practitioners and staff at Longevity Health Center are hoping that by joining this project together, we can all reap the benefits of gaining energy, shedding excess pounds (where needed), and boosting immunity, while changing the way that we, as individuals, and as a community, view nutrition.

green-smoothie-pic

What do I need?
Other than the food, you will need some sort of blender.  The latest and greatest kitchen gadgets boast of emulcifying power to maximize nutrition.  Many of our Longevity friends are hooked on the NutriBullet, the Vitamix, The Ninja, etc…  But a simple blender will meet your needs just fine!  

There are also some great online resources that can help you with recipe ideas and shopping lists.  We used www.simplegreensmoothies.com as our primary source in putting together our Greening Project plan.

The Basic Recipe: Greens + Ripe Fruit + Liquid Base

Greens Ripe Fruit Liquid Base
(1+ Cup) (1/2+ Cup) (1+ cup)
Recommend Organic

(Fresh or Frozen)

Examples Include:

Recommend Organic

(Fresh or Frozen)

Examples Include:

Recommend Non-Dairy
Examples Include:
Spinach
Kale
Swiss Chard
Collards
Romaine
Arugala
Beet Greens
Berries
Banana
Mango
Apple
Citrus Fruit
Peach
Pear
Pineapple
Grapes
Avacado
Melon
Cherries
Water
Coconut Water
Coconut Milk
Almond Milk
Rice Milk

Boost Your Nutrition!
A daily green smoothie is an easy vehicle by which to pack nutritional punch.  Some people use green drinks as a meal replacement in order to shed pounds, while others use them in addition to meals or as a post-workout recovery snack to gain weight or build muscle mass.  We encourage you to get creative and throw in boosters that will help you meet your health goals.  Here are some “add in” ideas to get you started:

High-Quality Whey or Non-Vegan Protein Powder (available at LHC)
Coconut Oil (available at LHC)
Almond / Cashew / Coconut Butter
Flax / Chia / Hemp Seeds (available at LHC)
Maca Root Powder
Cinnamon
Cayenne Pepper
Turmeric Powder
Cacao Powder
Ginger Root
Cilantro /Basil / Mint / Parsley
Spirulina or Greens Powders (available at LHC)
Liquid Chlorophyll (available at LHC)
Raw, Local or Manuka Honey (available at LHC)

Share Your Experience!
The Longevity Greening Project is intended to be a community experience!  We want to benefit from each other’s experiences – from simple tips that helped you make your smoothie easier, yummier, healthier, etc…,great finds / sales, resources (books / websites), recipes, successes and mishaps!  Most importantly, we want to hear about the health benefits that you are experiencing!  Better sleep?  Reduced joint pain / inflammation? Better hormone / mood stability?  Stronger immune system?  Picky eaters or kids participating?  We want to hear about all of it.  Here’s how you can be a part of the Longevity Greening Project Facebook community:

  • First, make sure that you “like” Longevity Health Center’s Facebook page.
  • Post your daily experiences on your Facebook page, tagging Longevity Health Center.  Include any photos or videos that you would like to share.  Include #LongevityGreeningProject
  • Post on Longevity Health Center’s Facebook page.  Include any photos or videos that you would like to share.  Include #LongevityGreeningProject

Anatomy of a Protein Shake

Happy New Year!  It’s that time again, when we set our resolutions for the year ahead.  For most of us, that list includes a health-related goal, such as losing weight, getting back in the gym, fitting back in our “skinny” jeans, etc.  Even if you don’t have weight to lose, you may just be ready to cleanse from all the heavy holiday eating.  A great way to detox, shed pounds and feel better all around is starting the day off with a protein shake.

A new year is a great time to reset your health!

A new year is a great time to reset your health!

When you hear the words “protein shake,” you may picture the big bulky man at the gym who wears MC hammer pants and a big support belt as he strains to bench hundreds of pounds.  But protein shakes aren’t just for weight lifters and those trying to bulk up.  They make a very healthy meal replacement and are a convenient way to pack a lot of nutritional punch.  If you’ve always wanted to try a protein shake, but you feel overwhelmed by all the options out there, this blog post is here to help!

Protein Shakes to Avoid

When it comes to selecting a high-quality shake, the first step is knowing what ingredients to stay away from.  Just because it’s sold at your local health food store, GNC or gym, it doesn’t necessarily mean it’s good for you.  Avoid shakes that contain the following ingredients:

  • Artificial Sweeteners, Colors and Preservatives – Stay away from dyes, MSG and other additives.   If you see the words “aspartame,” “high fructose corn syrup,” or sucralose on the label, put it down!  Artificial sweeteners are so harmful to your health, and they can spike your blood sugar worse than regular sugar does.  
  • Hydrogenated Oils – Not all shakes contain oils, but there are a few out there that contain soybean oil and other hydrogenated oils that are harmful to your heart.
  • Soy Protein– Many people who are dairy sensitive use soy protein shakes thinking they are a healthier option, but most soy protein is highly processed, containing MSG, phyto-estrogens and other unhealthy ingredients.  Here is some more in-depth information about the dangers of processed soy.
  • Synthetic Vitamins and Minerals – You know all those words that you can’t pronounce on the back of supplement labels?  Well your body has a hard time recognizing them too!  In order to be most efficiently utilized by the body, most of the ingredients in your shake should come from the ground…not the lab!

We won’t name any names, but here is the list of ingredients in a very popular protein shake sold in gyms, GNCs and grocery stores everywhere.  See if you can pick out all the harmful ingredients.

micellar alpha and beta caseins and ceseinates, whey concentrates rich in alpha-lactalbumin, whey isolates, whey peptides, colostrum extract, l-glutamine, taurine, lactoferrin), leanlipids (trans fat free lipic complex consisiting of canola oil, sunflower and/or safflower oil, mct’s, l-carnitine), fructose, cocoa powder maltodextin, cytovite 1 (vitamin and mineral premix consisting of vitamin A acetate, cholecalciferol, d-alpha-tocopherol acetate, ascorbic acid, folate, thiamine mononitrate, riboflavin, niacinamide, pyridoxine hcl, cyanocobalamin, biotin, pantothenic acid, di-calcium phosphate, potassium iodide, potassium chloride, ferrous fumerate, magnesium oxide, copper gluconate, zinc oxide, chromium nicotinate), GCC (proprietary endogenous creatine precursor consisiting of glycocyamine, betaine anhydrous), natural and artificial flavors, acesulfame potassium, sucralose, soy lecithin.

What to Look for in a Protein Shake

Now that you know what to stay away from, here is a list of acceptable protein shake ingredients:

  • High-Quality Protein Source – The main ingredient should be non-denatured whey, brown rice, pea or hemp protein.  A good option should have at least 17 grams of protein per serving. 
  • Natural Sweeteners –  Select a shake that is sweetened with natural ingredients such as stevia, organic coconut palm sugar, evaporated cane juice, cocoa powder, natural vanilla, etc.  Many high-quality product lines are removing fructose, or fruit sugar, from their protein shakes to make them a better low-glycemic option for those with diabetes and other blood sugar issues.   All the protein shakes at Longevity have less than 9 grams of sugar per serving!
  • Beneficial Fat – If your shake contains oil, it should come from organic coconut oil or another stable fatty acid.
  • Whole Food Ingredients – Some of our favorite shakes contain extra antioxidants, vitamins and minerals  and anti-inflammatory ingredients.  Ideally these ingredients should come from organic fruits and vegetables and other whole food and plant sources.
  • Value-Add Ingredients – Many high-quality shakes contain extra amino acids, digestive enzymes and antioxidants.  This means less pills you have to swallow!

How to Make a Protein Shake

We Longevity staff members like to bulk up our protein shakse so that they’re nice and filling and hold us over until lunch.  Add a serving of protein powder, a cup of frozen berries and about 8 oz of water into the blender.  You can also add a beneficial fat (flax seeds or oil, coconut oil), D3 liquid, and something green (a greens powder or chlorophyll liquid).  You might want to use almond milk or coconut milk in place of water if you like your protein shake on the creamier side.  Make it your own so that you’ll look forward to having it for breakfast every day!   Protein shakes take about 3 minutes to prepare, and you can drink them on the go.  They are also a great breakfast option for children, especially for picky eaters who aren’t as interested in protein and vegetables.

This whey protein contains all the amino acids and a blend of organic fruits and greens, making it perfect for children who are picky eaters.

This whey protein contains all the amino acids and a blend of organic fruits and greens, making it perfect for children who are picky eaters.

Young or old, we all need protein in the morning.  Breakfast really is the most important meal of the day, and if you stick to no other resolutions this year, you should make sure you and your family start the day with a high-protein meal.  Try a healthy protein shake in the morning, and you’ll notice you have better energy, focus and mood all day. You’ll also have fewer sugar and starchy carb cravings!

opticleanse-ghi-vanillawm

One of our favorite shake brands is the OptiCleanse GHI. This brown-rice protein is gluten, dairy and soy free, and it contains ingredients that mend the gut, support the liver and clear inflammation.

Longevity has several high-quality protein shakes in our walk-in nutrition shoppe, and knowledgeable staff members that can help you find the best one for you.  We each have our own favorite brands we can recommend!  Every shake we carry is gluten-free, and we have both vegan and non-denatured whey options.  We also carry shakes that help mend the gastrointestinal tract, balance hormones and cater to those with blood sugar imbalances.