AdvoCare Supplement Science – Snack Smartly

Snack Smartly

July 8, 2010 by advocare10

Feed your cravings with smart snacks At your desk and feeling the 3 p.m. hunger pang? No need to run to the vending machine. Try these healthy snacks that are sure to fill you up and keep you going until dinner.

1. Yogurt – It’s a top-notch source of bone-building calcium, with 415 milligrams – about 42 percent of the daily value in every one-cup serving. Be sure to choose nonfat or low-fat varieties.

2. Bananas – Widely recognized as a good source of potassium, bananas are also surprisingly rich in vitamin B6. One four-ounce fruit contains about 35 percent of the daily value.  A medium-sized banana provides 400 mg of potassium – 11 percent of daily value – and contains just 110 calories and four grams of fiber. Bananas also contain plenty of carbohydrates which are the body’s main source of energy.

3. Raw Almonds – These nutritional powerhouses are packed with protein, fiber, vitamin E and Omega 3 Fatty Acids.  A small handful is a great snack any time throughout the day.

4. String Cheese – This lower-fat variation on mozzarella cheese supplies 250 milligrams of calcium per 1 1/2 – ounce serving. That’s about 25 percent of the daily value.

5. Apple – An apple a day can satisfy your sweet tooth and help do something good for your body. According to the U.S. Apple Association, apples provide essential vitamins, minerals and fiber that may help to protect from chronic diseases. They’re also full of antioxidants.

6. Unsweetened Applesauce – With a long shelf life and its low-cost, unsweetened apple sauce is an easy and healthy snack. A great source of fiber and antioxidants!

7. Smoothies – Fuel up mid-afternoon. Blend fruit with juice, yogurt or milk, and ice. Many store-made smoothies have added sugars, so make your own. Idea: Use AdvoCare Meal Replacement shakes as your smoothie – delicious and nutritious! Purchase your Advocare Fruit & Fiber BarBuy AdvoCare Fruit & Fiber Bars

8. Granola and Cereal Bars – Look for whole grain granola bars that are low in fat and sugars. Try AdvoCare Apple Cinnamon Breakfast Bar or Fruit and Fiber Bar.

9. Two tablespoons of peanut butter with celery – Peanut butter is a great source of protein and energy, helping you make it through the afternoon without hunger.

10. Whole-Wheat English Muffins are a smart switch from the traditional kind. Enriched with minerals, iron and fiber, they make a perfect snack when toasted and spread with protein-rich peanut butter.

11. Pudding – Get a calcium boost when you add two tablespoons of dry-milk powder or a pouch of AdvoCare Meal Replacement Shake to the dry mix before stirring in milk. Resources:,

Supplement Companies & Professional Athletes


There are many companies that create supplements. There are many companies that are not allowed to be utilized by Professional Athletes.
You have to be asking yourself “Why is that?”. Simply put all supplements are not created equal and are not tested equally.

Click to Enlarge

If you noticed AdvoCare is not on the list above. But we are on this list below!

Update: We are now in all 32 NFL locker rooms

Find out More at

Do you know who the Medical & Science Board is behind the current product that your using? We Do!

Why AdvoCare Slam for Energy and Mental Focus

Simply put, it is made to work with the body for the body the right way. Science not Fad went into its creation.

I utilize Slam for myself and my clients right before a work out to give us that extra ability to sustain our energy levels throughout our routine without jitters or crashing.

Great source of energy and mental focus enhancement all around when needed anytime of the day.

AdvoCare Slam®  
  • High-powered, portable energy source*
  • Fast acting*
  • Sustained energy without jitters*
  • Sharpens mental focus*
  • Sugar free
  • Safer then other so called energy drinks


Where You Shop and Your Weight

The above was a recent story run here locally in WA.  Here is more information regarding this same research released earlier this year.

Fat Albertsons? UW Study Affirms Economics of Obesity

posted 05/24/10 04:45 PM SunBreak

Courtesy University of Washington Center for Public Health Nutrition, “The Supermarket Gap”

MSNBC has repackaged the results of the Seattle Obesity Study–by the University of Washington’s Adam Drewnowski, who studies relationships between social class and obesity–to make it sound a little sexier, but in a way that also obscures the study’s findings.

MSNBC’s headline is “Pricey grocery stores attract skinniest shoppers,” and the story contains a sidebar that lists grocery stores by customer obesity (a BMI of over 30): just 4 percent of Whole Foods customers are obese, followed by Met Market (8), PCC (12), QFC (17), Fred Meyer (22), Safeway (24), and Albertsons (38).

This is actually the opposite of what study wants to show you, which is that poverty drives the food choices that result in weight gain, not the stores you shop at.

The UW release says simply: “Obesity remains an economic issue.” (And there’s no photo of a slender blonde loading groceries into her SUV, there’s bar graphs.) The study itself is titled, “The Supermarket Gap,” and follows up on earlier research that found that “people who lived near supermarkets consumed more fresh produce and were less likely to be obese.” Fine, everyone thought, we’ll just build more supermarkets in so-called “food deserts” (places served only by convenience stores or fast food).

What UW researchers have found, though, is that most people don’t shop at the nearest supermarket. “Six out of seven people shopped for food outside their immediate neighborhood,” Drewnowski reported. “The closest supermarket for most people was less than a mile away, but people chose the market that was more than three miles away.” Behavioral economics to the rescue!

What seems like a more likely driver than proximity is calories-per-dollar. That is, if you’re poor and trying to stretch your grocery budget, you may be more likely to buy cheap, filling, ready-to-eat foods than baby carrots and celery. Albertsons can put out all the ““better-for-you” food tags they want, their customers want something to microwave and tuck into, and they will drive extra miles to Albertsons for a good price on good-to-go meals.

So the major finding is that availability of healthy foods–fresh fruits and produce, unprocessed staples–isn’t as big a factor as the price. (And the effort it takes to prepare them–time as you know is money). Whole Foods shoppers’ skinniness likely has less to do with Whole Foods than with wealthier, well-educated people tending to living healthier lifestyles, having the time and money to prepare good meals, and not having to worry about going hungry the few days before the next paycheck.”

Whats your Take on all this? After reading this should we accept that our health will be dictated through our our social economic status?

The easy road to take (which it seems with the current obesity epidemic of our nation) would be to asnwer “YES”.  The reality is we have way to many options for this not to be the case. We have farmer markets and co-ops which allow us to eat healthier. We have growers in these co-ops that will have food delivered to your house. I recently spoke with one of these local vendors and the price for a deliver y of fruits and vegetables that would sustain 2 people for 2 weeks would run you around 45 dollars.

Again, nutrient density is key in our weight management goals. You can not out train good dietary (not dieting) eating habits.

Here in the WA area I will post a list of such vendors that do home deliver of Organic foods. Despite what you have read in the papers there are regulations that are being enforced to make sure that these food sources are of an organic nature.

Pregnancy and Diet

Mom’s Diet Always Important

By Dr. Carl Keen

In the best of times, the chronic consumption of a diet that is high in fat can present a number of health challenges. Recent research suggests that the consumption of such diets may be particularly risky during pregnancy.

Liang and co-workers reported that in contrast to control mice, the adult offspring of mice fed high fat diets for four weeks prior to pregnancy, and throughout pregnancy and lactation, were characterized by a form of metabolic syndrome, which included hyperglycemia, insulin resistance, obesity and hypertension. Significantly, this condition arose even though the mice were fed control diets after weaning.

When the high fat diets were supplemented with quercetin, some of the above signs were reduced. The authors speculated that imprinting effects were induced by the high fat diet, and that these effects were due in part to fat-induced oxidative stress. Consistent with the above report, Bilbo and Tsang reported that in mice, maternal obesity induced by a high fat diet resulted in persistent behavioral changes in the offspring, even when the offspring were fed control diets.

The authors noted that the offspring of the obese mother mice were also characterized by a heightened production of proinflammatory regulating proteins in response to a bacterial challenge. The authors suggest that a condition of chronic inflammatory stress contributed to the behavioral abnormalities.

While it might be tempting to ignore results obtained from mouse models, Sullivan and coworkers reported that in non-human primates, the offspring of mothers fed high fat diets were also characterized by behavioral abnormalities, particularly anxiety.

Do similar types of diet related predisposition occur in humans? At this time we do not know for certain, but evidence is accumulating that some similar effects might occur. Most recently, Brion and coworkers reported that maternal macronutrient and energy intakes during pregnancy seem to affect the diet preferences of their children, even at the age of 10; with the children of women who consumed high fat diets during pregnancy showing a similar preference for such diets. Interestingly, the food choices of the father were not observed to have this effect.

Collectively, these studies support the concept that the chronic consumption of high fat diets during pregnancy should, in most cases, be avoided. The results also support the thinking that chronic inflammation and oxidative stress can be significant factors that underlie the dangers of excess body fat.

Liang C, et al. Intrauterine exposure to high saturated fat diet elevates risk of adult-onset chronic diseases in C57BL/6 mice. Birth Defects Research. (Part B) 86:377-384 (2009)

Bilbo, SD and Tsang V. Enduring consequences of maternal obesity on brain inflammation and behavior of offspring. FASEB J (Feb 2010)

Sullivan EL et al. Chronic consumption of a high-fat diet during pregnancy causes perturbations in the serotonergic system and increased anxiety like behavior in non-human primate offspring. J Neurosci 10:3826-30 (2010)

Brion MJ et al. Maternal macronutrient and energy intakes in pregnancy and offspring intake at 10 y. Exploring parental comparisons and prenatal effects . AJCN 91:748-56 (2010)

‘Fructose-Slurping’ Cancer Could Sour the Soda Business

By SARAH GILBERT Posted 1:45 PM 08/13/10 ColumnsHealth CareCoca-Cola CompanyPepsicoStarbucksCommentsPrint Text Size AAA

New findings show high-fructose corn syrup may feed cancer cells.

Soda and processed-food manufacturers have long insisted that all sugars are essentially the same. Yet, simultaneously they’re delicately backing away from high-fructose corn syrup (HFCS) as one study after another links the corn-based sweetener to obesity and diabetes. While the market for HFCS declined by 9% in 2008, says Ken Roseboro of the Organic and Non-GMO Report, it was still used in 55% of all sweetened edibles in 2009.

New findings published this month in the journal Cancer Research by University of California Los Angeles researchers could further sour the public’s sentiment toward the super-sweet, super-cheap syrup and reduce its use even further. HFCS is 55% fructose and 42% glucose. The study found that pancreatic tumor cells metabolized fructose differently than glucose and that the cancer cells “readily metabolized fructose to increase proliferation.” In other words, as the headline reads, “Cancer cells slurp up fructose.”

Lawsuits Are Sure to Follow

This is a direct challenge to the Corn Refiner’s Association, which made a splash in 2008 with commercials belittling consumers who disdained high-fructose corn syrup as self-righteous and incoherent. (The ads inspired a little outrage and a lot of spoofs and rebuttals.) In March 2010, the association put on its website a clip from CBS News calling differences in the chemistry of HFCS and table sugar “an urban myth.” And despite the occasional study linking HFCS consumption to obesity, as well as insulin resistance and diabetes, the prevailing sentiment of the food industry was that the difference between HFCS and cane or beet sugar was negligible.

“Fructose is a natural, simple sugar commonly found in a variety of sweeteners, including table sugar, honey, and high fructose corn syrup, as well as in many fruits, vegetables, and juices,” says Audrae Erickson, President of the Corn Refiners Association in a statement. “This study does not look at the way fructose is actually consumed by humans, as it was conducted in a laboratory, not inside the human body. The study also narrowly compared pure fructose to pure glucose, neither of which is consumed in isolation in the human diet.”

Despite the Corn Refiner’s Association’s best efforts, high fructose corn syrup is still being maligned. But it is this latest study linking the sweetener to pancreatic cancer that may be the weapon of choice for eager attorneys in defense of angry consumers. As Frost&Sullivan industry analyst Christopher Shanahan says, laughing, when asked whether there will be lawsuits, “Yes, I’d put money on it.”

But as damning as the headlines of this latest study seem to be, other scientists caution that further research needs to be done before people leap to the assumption that fructose helps cancer proliferate. The science blogger known as “Orac” writes that the research is “rather interesting,” but far more work should be done before it’s seen as proof that HFCS causes pancreatic cancer. “It’s far too early to make any sort of recommendations about high fructose corn syrup and diet based on this study,” he writes.

In a statement, the American Beverage Association said: “It is important to recognize that this was not a clinical trial performed on humans, but rather a test tube study. In addition, the isolated cancer cells were subjected to extremely high levels of fructose that are unlikely in normal human metabolic processes. In fact, human beings do not typically consume fructose by itself, as it is normally found in combination with glucose in fruits and vegetables, or in the form of sucrose or high fructose corn syrup as found in myriad foods and beverages. The fact remains that no single food or beverage causes cancer, including pancreatic cancer.”

Beverage Makers Under the Gun

The beverage companies are the easiest targets in the crusade against HFCS, says Shanahan. For “the corn manufacturers, the sugar manufacturers, the processed-food manufacturers, there is an underlying fear that, in the next 10 years, this is going to be a critical challenge similar to the top-down mandates that impacted the tobacco industry.”

He points to a central problem of the U.S. agricultural system: Very few crops — soy, wheat and especially corn — account for a huge percentage of the American diet, especially when you consider the soy- and corn-fed livestock and myriad processed foods made from corn derivatives.“The recent obesity measure, weight issues, diabetes, all can be routed back to the American diet,” Shanahan says, and the U.S. Department of Agriculture is complicit in the problem, with rich subsidies for wheat, soy and corn, the top recipient. The amount varies widely from year to year, but corn subsidies totaled $73.8 billion from 1995 to 2009. With corn so cheap, there’s incentive to put it in more and more foods in place of other, more expensive, ingredients. Now it’s in practically every processed food, and lots of nonfoods, too, including ethanol for fuel.

Getting the HFCS Out

Roseboro, of the Organic&Non-GMO Report, says change is coming. Big brands like Hunt’s (CAG), Gatorade (PEP) and Starbucks (SBUX) are reformulating some of their products to remove HFCS. “I think the fact that big companies [like Hunt’s and Pepsico] are going to stop using it is indication that a trend is going to be that companies will be taking it out, using sugar instead, and the smaller companies will follow along.”

Shanahan agrees. “Food manufacturers are starting to diversify their product line to include cane sugar,” he says. “The corn refiners are going to stop making corn sweeteners, and make ethanol instead.”
It might be longer than he thinks before beverage companies and, most important, government agencies decide it’s time for change, however. Switching away from corn sweeteners won’t be easy. Cheap corn is, after all, the basis of many processed foods. It’s not just the HFCS, of course. Corn is the source of oil for salad dressing and frying, of coloring for sodas, juices and yogurts, of livestock feed that makes $1 hamburgers possible.

“Over time, consumers will change their diets as they are taught the real cost of food,” Shanahan says. “This is going to be a diminishing problem.” Food and beverage makers have plenty of skin in this game and may as well get ahead of eventual regulation, he says, adding that a healthful product line is where the industry is headed. “Food processors are only doing what the man wants. They’re going to sell you healthy food if you want it.”

Just as with tobacco, we’re in for a decade or two of growing awareness about the destructive effects of our subsidized cheap-sweetener system, with lawsuits and regulations to follow. But we’ll get over it, Shanahan says. “In this transitional period, people don’t want to eat the stuff, but they’ll be more than happy to put it in their cars.”

This story was updated to include a statement from the Corn Refiners Association.

See full article from DailyFinance:

Soft Tissue Management

Staying Healthy Through Soft Tissue Management

As a wellness coach we attempt to address the three basic needs of the body through dietary eating habits through nutrient density, supplementation to fill in the gaps of what the body is lacking and exercise to bring about homeostasis in the body.

Some of the tools we implement to address the body needs is through maintenance and preventive care. Keeping you out of the Doctors office only to visit for your annual check-up is what we wellness coaches set as our goal. I once heard it put this way “the medical industry is the sickness industry because you go when you are sick. Those in the wellness industry attempt to prevent you from getting sick”.

I want to address two of the tools that I utilize for my clients to keep their bodies in balance dealing with Soft Tissue. Soft Tissue you will find throughout the body connecting and surrounding organs and other parts of the body. Soft Tissue is fascia, tendons, ligaments, nerves, muscle etc.
Before I continue, my Rolfer introduced me to this video presented by Gil Hedley from his “The Integral Anatomy Series: Vol 2, Deep Fascia and Muscle”. You will now see why I stress the importance of stretching when you first wake up and throughout the day, especially for those with sedentary jobs.

Eye opening, isn’t it!

How do we deal with maintenance or rehabilitation if you’re already suffering from soft tissue issues?

The first method I employ is ART® Chiropractic Care. ART (a.k.a.) Active Release Technique deals with muscle skeletal issues via soft tissue management. “Practitioners of this art are able to palpate and treat more than 300 muscular and fascial injuries and over 100 nerve entrapments, which often cause numbness and tingling.”

Over 100 nerve entrapments. I highlight this point because I had ulnar brachii relocation surgery. I wish I had been given the option of ART as an alternative to try before surgery. But as the saying goes, “Surgeons do what surgeons to best and that’s cut”. Not that this type of surgery is not warranted in cases but to have this as an option would be desirable.

The next is Rolfing Massage Therapy which is another highly recommended technique for dealing with soft tissue management. “Rolfing Structural Integration is a form of bodywork that reorganizes the connective tissues, called fascia, that permeate the entire body.” In other words it helps to reset your muscles back to square one of its proper healthy form.

Instead of taking pain meds for pain management dealing with these issue, consider combining ART & Rolfing for maximum manipulation and results. By the way pain meds only mask the issue and result in your nerves finding another route to connect to the issue to warn you of the problem. With these new connections, when you’re off your pain meds and the issue still exists, your issue only intensifies. Seek out better options other than pharmaceutical prescription drugs.

Locally I utilize and refer my clients to
Dr. Stephen Chan of Strategic Health Clinic Of Bellevue, WA  (425) 467-5955
Dr. James Kurtz of NW SPORTS ReHAB Of Federal Way, WA (253) 838-6070
Kathy Porell of Northwest Rolfing SI of Renton, WA (425-235-9766

To find a list of Practitioners in your area for
ART visit “Find a Provider Near You”
Rolfing visit “Search for a Rolfer”

Ron Lashley Jr.
Wellness Coach & Personal Trainer
Get Physically Fit, LLC
“Live Long & Healthy”