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Clean Eating One Week Menu
Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69
clean-eating

Clean eating isn’t just a diet approach, it’s a lifestyle habit that can lead to long term health and a feeling of vitality. Leave out GMOs, toxins and ingredients that you can’t pronounce and try this easy-to-follow clean eating plan. You can get all the recipes mentioned in this week long clean eating menu by clicking the reference link below. EVOO = Extra Virgin Olive Oil CLEAN EATING MONDAY MENU TOTAL NUTRIENTS - Calories: 1,499, Fat: 53 g, Sat. Fat: 11 g, Carbs: 165 g, Fiber: 33 g, Sugars: 42 g, Protein: 100 g, Sodium: 2,343 mg, Cholesterol: 76 mg 25 almonds 1 serving Clean Reuben Sandwich (see recipe) 1 orange Egg Sandwich: 4 scrambled egg whites and 1 oz low-fat cheddar cheese in 1 whole-wheat bun 1 grapefruit 10 carrot sticks and 3 tbsp hummus Ham & Pear Salad: 3 oz ham, 1 oz low-fat cheddar cheese, 1 thinly sliced pear, 7 walnuts and 3 cups arugula with 2 tbsp balsamic vinegar, 1 tsp Dijon and 1 tsp EVOO 1 sliced pita, warmed CLEAN EATING TUESDAY MENU TOTAL NUTRIENTS - Calories: 1,587, Fat: 45 g, Sat. Fat: 8 g, Carbs: 196 g, Fiber: 40 g, Sugars: 51 g, Protein: 113 g, Sodium: 1,510 mg, Cholesterol: 102 mg 1 serving Clean Reuben Sandwich (leftovers) 1 kiwi 3 celery stalks with 2 tbsp almond butter 5 oz Greek yogurt with . cup sliced thawed strawberries 5 oz baked pork chop, 1 cup steamed green beans and . cup cooked black beans mixed with Read More »

Oh Goodness! Meet the Goji Berry
goji

The Goji berry is well known for it’s powerful antioxidant abilities, but what you may not know about is all the other goodness the goji berry has to offer. Not just your average berry, this little superfruit is quickly climbing to the top of the list of foods to add to your diet. Goji berries are a popular superfood – and for plenty of reasons. But if you aren’t familiar with these sweet little red goji berries, here’s an introduction. About the Great Goji Fresh or freeze-dried, this bright berry has been consumed in China for generations and is well known for its ability to reduce health problems. Like cranberries, strawberries, blueberries and cherries, the gogi berry is loaded with antioxidants, vitamins, minerals and other compounds that help minimize free radical damage that can hurt healthy cells and damage DNA. Nutrient Content One of the most nutrient-dense foods on the planet, goji berries contain amino acids in some of the highest concentrations of any food. This means they are great for a pre, or post-workout snack for the development of lean muscle building, healthy skin and proper function of many body systems. Goji berries are also loaded with antioxidants including carotenoids (also found in sweet potatoes and tomatoes), along with vitamin C to support a healthy immune system. The mineral content of the little goji berry includes 15 times the amount of iron found in spinach, along with calcium, selenium, zinc and other trace minerals.A true superfruit, Gogi also provides anti-inflammatory Read More »

9 Grocery List Must-Haves
Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69
grocery

Grocery shopping can become challenging if you are just starting a new diet or are working towards a lifestyle change. While you work on your new years goals, it’s a good idea to try new health foods but there are a few foods that should always be on your list. Pick up these 9 grocery list must-haves every time you visit the store. Each offers health benefits that support your healthy lifestyle. 1. Flax Seeds go with just about everything from salads and pasta dishes to parfaits and smoothies. They also contain large amounts of essential fatty acids, along with fiber that helps you feel full. Add these tasty seeds to your grocery list and up the nutrient content of a variety of your favorite foods. 2. Bananas pack in potassium, vitamins A, C and E and are versatile. They add texture to smoothies, sweetness to cereals and make a great on-the-go snack. Bananas also make a great frozen treat and are inexpensive. Make them a permanent addition to your grocery list. 3. Rolled Oats are a great hot cereal, and also blend into smoothies and baked goods easily. They also pair well with tons of flavors, fruits and powders. Pulse them in a food processor and use them as a flour substitute to enhance the nutrient content of baked good. Check the labels for gluten-free varieties at your local grocery store. 4. Sweet Potatoes are a nutritional powerhouse you can find at any grocery store. They are better for Read More »

Weight Loss Tips That Help You Feel Full
weight loss foods

Weight loss can’t happen if you are always hungry, or craving foods. Hunger isn’t something you can just ignore and you shouldn’t. But how can you keep that full feeling longer after you eat to keep from reaching for tempting snacks? Here are a few tips to help you stave off hunger and cravings during your weight loss so you can reach your ultimate goal weight. Eat More Often Eating 5-6 smaller meals a day helps maintain feelings of fullness for weight loss, and provides your body essential nutrients before hunger sets in. Skip the Starches Starches usually contain fast-digesting carbohydrates that can leave you just reaching for more in a few short hours. This is because when these starches convert into energy in your body, they are converted into glucose (or sugar) leaving your body needing more to just feel balanced. Avoid blood sugar spikes to support weight loss efforts by reaching for a high protein option instead. Stay Conscious Mindless eating is responsible for the consumption of tons of calories that you never would have eaten if you were paying attention. Don’t eat socially, watch portions and never sit in front of the television with a full bag of anything. Being aware of how much you are consuming can help you keep calorie consumption controlled. Foods for Weight Loss When you are hungry it’s just going to be harder to stick to your new diet. But if you are feeling full it can be easier to skip snacking Read More »

16 Weight Loss Habits That Work
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Weight loss takes time, effort and dedication to achieve. And while it’s easy to lose your motivation there are simple ways you can get closer to your ultimate goal. Here are 16 ways to lose weight, that work! 1. Plan meals ahead of time. Meal planning makes it easy to count the calories in advance and cuts back on snacking to curb satisfy cravings. 2. Eat oatmeal. Packed with protein and fiber, it can help you feel full when eaten in the morning to support your weight loss goals. 3. Consume healthy fats. Seeds & nuts, fish, and olives can help you feel satisfied during weight loss and also promote overall health. 4. Don’t skip meals. This signals to your body that it needs to go into fat-storage mode. Not what you need if you want to lose weight. 5. Try a meditation. Yoga and other meditative exercises can help you deal with stress levels that lead to over eating, and cortisol production (the hormone that increases fat storage around the mid-section). 6. Don’t eat fried foods. Instead, try substituting those comforting foods with a crunchy cereal or cornmeal to give the consistency of fried foods, without all the fat. 7. Make a grocery list. This can help prevent impulse buys and keep you on track with your meal planning for successful weight loss. 8. Consume plenty of fluids. Drinking enough water helps you to feel full, and also hydrates all body systems for optimal function and weight loss success. 9. Read More »

5 Smoothie Recipes: Because You Can Never Have Enough
Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69
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Smoothies are a great way to consume healthy, whole food sources of calories. They are a part of full-body detox, pre-workout energy, post-workout recovery, and weight management, and you can never have enough combinations of synergistic fruits, vegetables and proteins. So here are 5 smoothie blends to add to your recipe box. Directions: To make them simply combine all ingredients in a blender, and add liquids to taste. Purée until smooth and pour into glasses saving left overs in a closed container. Smoothie Recipe #1: Berry Blend Packed with antioxidants, and natural sugars for energy, this berry smoothie also provides enzymes and ginger to ease the digestive process, and support a healthy immune system. Oh! And it’s sweet & delicious. Ingredients: 1 cup frozen unsweetened raspberries 3/4 cup chilled unsweetened almond or rice milk 1/4 cup frozen pitted unsweetened cherries or raspberries 1 1/2 Tbsp honey 2 tsp finely grated fresh ginger 1 tsp ground flaxseed 1-2 tsp fresh lemon juice Smoothie #2: Super Greens Get a healthy dose of detox with this smoothie. Bright in green color, it’s bursting with nutrients that promote a body cleanse along with a variety of vitamins, minerals and antioxidants for your overall health. Ingredients: 1¼ cups chopped kale leaves, stems and tough rib removed 1¼ cups frozen cubed mango 2 medium ribs celery, chopped 1 cup chilled fresh tangerine or orange juice ¼ cup chopped flat-leaf parsley ¼ cup chopped fresh mint Smoothie #3: Sweet ‘n Green This sweet fruit and veggie blend Read More »

Lifestyle Changes You’ll Actually Make
Lifestyle-Changes-Menopause

Lifestyle changes are usually a part of New Years resolutions, but the problem is that many people just don’t stick with it. This could be because it takes time to make a lifestyle change, or it could be that those goals you set on the first simply aren’t realistic. Here are a few lifestyle changes you can make that actually enjoyable, and give back so that you stick with it and reach your ultimate goal: a healthier, happier new you. 1. Purchase a High-Quality Water Bottle. If you set your new years resolutions in line with a slimmer physique, getting yourself a good looking (and BPA-free) water bottle can help you reach your goals. By having a water bottle that you like (feel, design, texture) at your side every day, you are more likely to consume the recommended amounts of water every day which promotes your healthy lifestyle, detoxification and helps you reach weight loss goals faster. Sipping from a bottle also helps build long-term lifestyle habits for longevity. 2. Start a Garden: Growing a small collection of fresh herbs not only helps to build your connection to the planet, it also provides you a great way to flavor foods to reduce your calorie consumption. Sauces are a sneaky way those calories can get into your diet, but herbs add all the flavor without the added sugar and calories and they are completely natural. Start a small window herb garden and get your finger tips dirty, to make a lasting lifestyle Read More »

6 Recovery Workouts for Rest Days
Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69
workout-recovery

Recovery workouts are workouts that are simply easier than your regular routine. If you went a little too hard on your first few days of the new year, you may be sore. But that doesn’t mean that you get to take the day off, it just means that you need to go easy on yourself on the days that follow those exhausting workouts. This can help keep your momentum going and keep you on track to achieving your goals. Here are 7 recovery workouts you can do to stay active during your resting phase: 1. Walking is a great workout for your recovery period. You’ll burn tons of calories and be able to get outside to improve your overall feeling of wellness. Based on your fitness level and soreness of muscles try for at least 15 minutes and up to 45 to stay on your training schedule. 2. Weight Lifting is a recovery exercise that still works when you are sore. While you can’t lift the heavy weights on rest days, you can still use the lighter weights to restore activity levels during the recovery phase. 3. Hiking is like walking but burns more calories and can be tailored to fit your fitness level. If you went for an intense workout to start out strong for your new years resolution, you might feel worse if you don’t continue to workout. Hiking is a great recovery workout that gets you outdoors and keeps up intensity levels. 4. Swimming works all muscle Read More »