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5 Fast Ways to Weight Loss
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Weight loss doesn’t happen overnight. It takes time, effort and a commitment to drop those unwanted pounds. But if you want to speed up the process here are 5 ways you can loose weight faster. Cut Calories: One pound of fat equals about 3,500 calories. And while calories provide your body energy from the carbohydrates, fats and proteins you eat, having a surplus of calories can lead to weight gain. But the same is true for weight loss. If you want to loose one pound of fat, create a calorie deficit of 500 calories every day and you’ll be on track to lose about one pound per week. Drink More Water: Water is an essential nutrient found in every cell of your body. Also used to help cleanse toxins, pollutants and waste from the gastrointestinal system, water is a zero-calorie drink that can boost your metabolism and help you reach slimming goals faster. Prepare Your Own Food: Packaged foods often contain ingredients that you don’t recognise, or can’t pronounce. Often times packaged foods also include large amounts of sugar (high-fructose corn syrup, dextrose, glucose and sucrose) listed as one of the first ingredients on the label, which can contribute to unwanted weight gain. Avoid these foods by preparing meals and snacks ahead of time to save on empty calories. Switch Your Milk: You can cut excess calories from your daily diet by making the simple switch from 2% milk to 1%, or skim. Once you get used to the difference Read More »

3 Potato Skin Recipes That Satisfy Cravings
Posted By on March 10th, 2014 in Vitaminfix Think - Issue 77
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Potato skins are a satisfying side dish, and appetizer. But they can add unwanted pounds to your waistline if they don’t stay on your cheat day menu. Eat them a few days a week with these healthy versions of one of everyone’s favorite foods. 1. Southwest Sweet Potato Skins A Southwestern take on this potato skin classic brings some spicy flavor and refreshing flavors, that are delicious any time of year. Ingredients: 4 small sweet potatoes 1 medium red onion, chopped ½ cup yellow bell peppers ¼ cup cilantro, finely chopped ¼ cup tomatoes 1 tablespoon fresh  lime juice 1 cup Sharp Cheddar Cheese 1 teaspoon coarse salt 1 tablespoon extra virgin olive oil 1 tablespoon sour cream for topping Directions: 1. Pre-heat oven to 425˚ and cut the sweet potatoes in half placing each with the cut side up on a baking tray. Bake until the potato has softened, about 25-30 minutes. 2. While the sweet potatoes bake, heat ½ tablespoon of olive oil in a skillet and add diced onions and bell peppers. Let sauté until onions become translucent. Stir in tomatoes, cilantro, and lime juice an continue to cook until mixture is heated through, set aside until the potato skins are done. 3. Once sweet potatoes are soft, scoop out the insides leaving ¼” of sweet potato in the skin. Turn skins upside down, brush with remaining olive oil, and sprinkle with salt. Bake for 10 minutes, flip, and bake for another 10 minutes, or until the Read More »

3 Meatless Monday Main Dish Recipes
Posted By on February 24th, 2014 in Vitaminfix Think – Issue 76
meatless monday

Meatless menus can be tricky. But it’s well-known that diets rich in whole natural foods including raw fruits, vegetables, whole grains and lean proteins support overall health, and longevity. If you are considering taking a step towards a healthier lifestyle, or simply would like to try out a few meatless meals, here is are 3 vegetarian main dish recipes you can use to increase your intake of fruits, veggies and meatless protein sources. Ricotta Stuffed Squash Naturally sweet, easy to make and super healthy, this stuffed squash pairs well with a bed of quinoa, lettuce or just on it’s own is simply delicious. Ingredients: 8 yellow squash 2 tablespoons coconut oil 1 purple onion, finely chopped 1 fresh clove garlic, minced 1 (10 ounce) package frozen chopped spinach, thawed 2 eggs 2 cups ricotta cheese 1/4 cup grated Parmesan cheese 1 tablespoon chopped fresh parsley 1/2 teaspoon salt 1 teaspoon low-sodium Italian seasoning 1 pinch ground black pepper 1 (26 ounce) jar spaghetti sauce Directions: Preheat oven to 375 degrees F (190 degrees C). Trim off ends of squash; cut squash in half (lengthwise). With a teaspoon scoop out seeds and part of the pulp leaving shells about 1/2 inch thick. Steam squash shells over boiling water until crisp-tender (about 5 minutes). Plunge into cold water, drain well and set aside. In a small frying pan over medium heat, melt one tablespoon of the coconut oil. Add onion and garlic and cook until they are done. Squeeze the spinach to Read More »

The Amazing Avocado: This Week’s Fix Pick
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Avocado isn’t just for making guacamole. Adding avocado to your diet in any variety of ways offers your body the following nutrients to support optimal health. 1. Vitamin C is an antioxidant in avocado commonly used to boost the immune system. But this nutrient offers a wide range of benefits to your health. This nutrient is an important part of collagen production to support sound healing and skin health, along with anti-aging. It is also important to the healthy function of the eyes, and may help reduce the risk of developing cataracts. 2. Vitamin B5, also known as pantothenic acid works to help maintain the healthy function of the adrenal glad to reduce fatigue. It is also essential to cellular energy production, and has been shown to help maintain cholesterol levels already within normal range. 3. Vitamin B6, is another B vitamin used in the body for the production of energy. But Vitamin B6 is also used for brain functioning, synthesizing antibodies that fight infections, maintaining healthy nerve function, a good mood, the production of red blood cells, and the breakdown of proteins. 4. Vitamin E is a powerful antioxidant found in avocado that is used in the body to reduce the damage caused by free radicals. It also boost the functions of a healthy immune system and is essential to cell membranes. This nutrient is also known to help maintain cardiovascular function, as it promotes balanced cholesterol levels, and healthy arteries, along with blood flow. 5. Vitamin K is Read More »

3 Salad Recipes for Spring Eats
Posted By on February 24th, 2014 in Vitaminfix Think – Issue 76
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Salads area a delicious addition to any meal. And with the warm Spring season approaching you’ll definitely want to try these fresh salads, loaded with flavor and more than just a few of your favorite veggies. Spring Salad Recipe #1 – Watermelon, Heirloom Tomato and Feta Salad Add color and spring time flavor to your meal with this fresh-tasting salad. With a mix of fresh mint, sweet basil, parsley and chives this gorgeous watermelon salad pops! Ingredients: 3 tablespoons extra-virgin olive oil 2 tablespoons chopped mixed fresh herbs 1 tablespoon fresh lemon juice 1/2 teaspoon kosher salt 4 heirloom tomatoes, cut into chunks 1 cup (1-inch) cubed red seedless watermelon 1 cup (1-inch) cubed seeded yellow watermelon 1/4 cup vertically sliced red onion 1/2 cup crumbled feta cheese Directions: Whisk together first 4 ingredients in a large bowl. Add tomato, watermelon, and onion; toss to coat. Sprinkle with cheese; toss gently. Spring Salad Recipe #2 – Roasted Rhubarb Salad Ready in minutes, this mixed green salad also offers a sweet taste from raising, along with a healthy dose of essential fats, and the refreshing flavor of goat cheese. Ingredients: 2 cups 1/2-inch pieces fresh rhubarb 2 tablespoons sugar 2 tablespoons balsamic vinegar 1 tablespoon canola oil 1 tablespoon minced shallot 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 8 cups mixed baby greens 1/2 cup crumbled goat cheese or feta 1/4 cup chopped walnuts, toasted (see Tip) 1/4 cup golden raisins Directions: Preheat oven to 450°F. Toss rhubarb with sugar in Read More »

4 Foods for Sustained Energy
Posted By on February 17th, 2014 in Vitaminfix Think - Issue 75
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Energy levels can be supported by eating foods that offer nutrients that sustain you, mentally and physically.  Eating a wide variety of foods that include different colors of fruits and vegetables, whole grains and a few of your favorite superfoods is a great way to boost overall health, and help maintain energy levels throughout the day. But many people have trouble getting through the day without the help of an afternoon cup of coffee, or three. So, this week we’re going to talk about the best foods for energy. 1. Beet Juice: This sweet and richly reddish purple juice adds easily to tons of fresh juice and smoothie recipes. But the taste isn’t the only reason to add it to green goodness blends. Beet juice has recently been discovered to boost energy levels, and stamina! Studies have showed that this is because beet juice increases plasma nitrite concentration, reduces blood pressure and has positive effects on the body’s responses to exercise. And if that’s not enough, the rich colour is indicative of the antioxidant content of this root veggie – it’s loaded with them. 2. Teff: This ancient grain contains large amounts of a newly-discovered type of fibre, known to help maintain steady blood sugar levels. This can help eliminate energy highs and lows caused by simple carbohydrates while also supporting weight loss efforts, colon health and a feeling of vitality. With a mild flavour, this gluten-free grain is easy to use in the kitchen, and versatile enough to boost the Read More »

3 Day Gluten-Free Diet Menu
Posted By on February 10th, 2014 in Vitaminfix Think - Issue 74
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Gluten-free diets aren’t just for those with celiac disease. In fact, many people find that a gluten free diet offers many health benefits even if they don’t have severe allergies to this type of protein. If you are considering going gluten free, here doctors suggest removing foods containing gluten from your diet for a few weeks, to see if there are any benefits gained from leaving this common ingredient out completely. Here are a few things to watch for if you are wondering if a gluten free diet might benefit your health. Common digestive upset including gas, bloating, diarrhea, and constipation. These are also often symptoms experienced after consuming gluten for adults, and children. Keratosis pilaris, also known as chicken skin on the back of the arms is sometimes the result of a fatty acid, and/or Vitamin A deficiency, secondary to the malabsorption of fat caused the damage gluten can do to the gastrointestinal tract. Brain fog, a sluggish tired feeling after eating and fatigue is also common for people after consuming gluten. Immune system problems including reoccurring infections, or the diagnosis of autoimmune disease such as rheumatoid arthritis, ulcerative colitis, lupus, psoriasis or even multiple sclerosis. Dizziness, or a  feeling of being off balance and other neurologic symptoms are common for those with even slight gluten intolerance. Migraine headaches and/or chronic fatigue, and pains that doctors cannot pinpoint the cause of. Sudden mood changes, anxiety, depression, and trouble paying attention for extended periods of time. Going Gluten-Free Gluten is Read More »

Digestive Health Foods: The Best and the Worst
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Digestive health is something that affects your immunity, energy levels, overall health and sense of well-being. While another gift-giving holiday approaches, along with tons of tempting foods, including chocolates, cakes and candies to and from your Valentine, your digestive system may need an extra boost after the goodies are gone. So here are the best, and worst foods for your digestive system to help you maintain a feeling of vitality all year long. Best Foods for Regular Digestion: Papaya contains digestive enzymes including papain that helps to break down proteins in the digestive tracts. After a hearty steak dinner with your loved one, sweeten the meal and support your GI tract with a few slices of this delicious fruit. Avocado is a nutritional powerhouse that offers a combination of essential fats including Omega-3, and Omega-6 to support healthy mental functions, muscle building and joint health, but it also aids in the release of existing enzymes in your mouth that support the digestive process. Bananas are a great on-the-go snack and you can add them to your daily menu to help neutralize the acidity of gastric juices. This promotes regularity and satisfies a sweet tooth. Leafy Green Vegetables are loaded with vitamins, minerals and other nutrients including a specific compound that promotes intestinal health. They also can help to balance bacterial levels in the gut to support immune system function, and a healthy gastrointestinal system. Mangos are just plain delicious, and they provide the body enzymes that help to cleanse the Read More »

4 Reasons You’re Not Losing Weight
Posted By on February 10th, 2014 in Vitaminfix Think - Issue 74
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Losing weight isn’t easy, and it takes time, dedication and a commitment to reach your goals.   And many people, weight loss can become a challenge after just a few weeks following beginning a new diet. This is often due to the slowing of progress that many people experience when they first start out called a weight loss plateau. If you have started out strong, but have found that the weight has just stopped coming off, here are four reasons you might not still be seeing results. 1. You Eat ugar. Sugar offers a short burst of energy, but it also causes blood sugar spikes that may be slowing your weight loss. Sugary foods may also be downright addicting. Researchers recently tract the brain activity of 106 high school students and found that those who consumed sweeter beverages experienced a greater activation in the brains pleasure center than those who consumed lower-sugar beverage. Choosing low-sugar options may help reduce the internal reward system from being activated when you consume those not-so-good-for-you sugary foods, and reduce mental stimulation causing you to want to eat shortly after a sugary snack. 2. You Skip Breakfast. Eating small meals throughout the day can help maintain steady blood sugar levels to help keep you from reaching for sugary foods for weight loss success. Not only that, but by eating in the morning you also stimulate your metabolism and give your body energy from healthy foods to sustain you from the start of your day. Eating Read More »

3 Chocolate Cake Recipes You Can Make for Valentine’s Day
Posted By on February 3rd, 2014 in Vitaminfix Think - Issue 73
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Chocolate is a great way to satisfy your sweet tooth without damaging your overall health. Cocoa contains healthful antioxidants and also boosts the production of important brain chemicals involved in maintaining your good mood. So as one of the sweetest of holidays approaches, get your apron on and try some of these decedent chocolate cakes out. You can always make another one for your Valentine. 1. Zucchini Chocolate Orange Cake This cake is Mexican in origin and is loaded with nutrients. Full of zucchini, it also has a delicious glaze on top, and satisfies chocolate, and veggie cravings. Soooo good! Ingredients: For the Cake 2 1/2 cups all-purpose flour 1/2 cup unsweetened cocoa powder 2 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon salt 1 teaspoon ground cinnamon 3/4 cup butter 2 cups white sugar 3 eggs, beaten 2 teaspoons vanilla extract 1/2 cup milk 3 cups grated zucchini 1 tablespoon orange zest 1 cup chopped walnuts For the Glaze: 1 1/4 cups confectioners sugar 1/4 cup orange juice 1 teaspoon vanilla extract Directions: The Cake: Preheat oven to 350 degrees F. Grease and flour Bundt pan. In a medium bowl, sift flour, cocoa, baking powder, baking soda, salt and cinnamon. Set aside. In a large bowl, cream butter and sugar until fluffy. Add eggs, 1 teaspoon vanilla and milk to the butter mixture. Stir in dry ingredients and mix until well blended. Fold in zucchini, orange zest and nuts. Pour into a greased and floured Bundt Read More »