Take your whole meals and dividing them up into healthy portions that you can eat so it easily fits into your meal or diet plan. Portioning is an important, some might even say the core part of any weight loss or diet plan because measuring your food intake and balancing that with exercise are the basics of dieting.

The easiest way to deal with portioning is to simply look at serving sizes for what you’re eating. Anything that comes out of a box or package already comes labelled with its own facts for each serving size portion you consume. Depending on your daily requirements, it can be a simple task of just adding up everything you eat or are planning to eat ahead of time and making sure that all of your numbers line up properly.

When cooking from scratch it may be helpful to use a food scale so you can accurately track what you’re putting into the meal.

On the plus side, however, once you have a good idea (and you can make it even easier by keeping a list or cheat sheet of common food facts in your kitchen!) of your portions and nutritional facts for the things you cook often then portioning becomes a snap! You can cook up a whole pot of soup and put it into portioned freezer containers to eat later for meals. The same goes for whole meals, just break them up into their individual portions during or after they’re cooked and freeze or refrigerate them until you’re ready to eat! Not only is this a great, healthy way to have your meals ready but it can save you a ton of cooking time, too!

I also like to use tools use such as:

Calorieking

My Fitness Pal 

Do you have others that you like to use’ How do you make sure you keep your positions under control.  Want to learn other tools to help you beat the diet monster’ Join my webinar tonight!

The post Portioning and Why It’s Important appeared first on Kim Barnes Jefferson.

During the winter months, your body’s immune system is presented with greater challenges when germs are quickly spread from person to person. The standard advice from your doctor is to wash your hands regularly, get a flu shot, and avoid unnecessary contact with those who may be sick. Okay for those of who work with the general public and this is really hard.

For most of in the fitness industry, we know that one of the best ways to stay healthy is to have a balanced diet. While no nutritional product or supplement can ever prevent you from having allergies, catching a cold or flu, or treat those illnesses or symptoms once you get them,  it’s critical that you feed the immune system the proper nutrients for it to function optimally.

A balanced diet should provide you with all the sustenance your body needs. But studies continue to show that most diets lack vitamins and minerals, such as zinc and vitamin C, which play a special role in our bodies’ immune systems. Special ingredients within food and in supplements also can help your body in its fight against foreign invaders while protecting against their harm. The following seven nutrients and bioactives support your immune system through a variety of ways:

1. Zinc, in particular, is a mineral that plays an important role in the function and development of immune cells, specifically, T-cells.  Zinc has also been shown to maintain reserves to guard against a compromised immune system.
2. Vitamin D affects nearly all your body’s cells, including those in the immune system. During the winter months, however, levels tend to drop in most people (depending on latitude) because the days are shorter. Vitamin D plays a key role in balancing immune response (8).
3. Vitamin C is closely tied to the immune system. We can’t produce vitamin C. Instead, we need to rely on the foods we consume such as kiwi, bell peppers, and citrus fruits. Scientists are speaking up about the suboptimal recommended daily allowance (RDA) of vitamin C, saying that it should be increased to 200 milligrams per day to ensure tissue and cell saturation and promote better overall long-term health (9). This is more than double the current recommendation of 75 milligrams per day for women and 90 milligrams per day for men. Researchers argue that the current RDA levels are based on the prevention of vitamin C deficiency or the disease, scurvy. I’d love to hear if anyone has had a client that’s had scurvy or even rickets.
4. Echinacea this plant’s roots and leaves have been used for centuries by Native Americans for their medicinal qualities. Randomized controlled studies support Echinacea’s beneficial effect on the immune system (13-15).
5. Reishi Mushroom (pronounced Ray-She) is commonly consumed in Japan as either a tea or powder and reputed to increase youthful vigor and vitality. Multiple studies have also shown that Reishi mushroom supports the function of the immune system and benefits overall health. What’s more, multiple studies suggest the immunomodulatory effects of reishi mushroom and overall health benefits (15-19).
6. A good melatonin supplement can help guard against lack of sleep and poor sleep, helping to keep your immune system functioning nicely. Getting adequate sleep is probably the most important habit to support the immune system. Without proper sleep, the immune system is one of the first things to suffer. A number of the genes affected by sleep deprivation included several genes involved in immune system response.

Proactive Measures with Isagenix

When it comes to the immune system, it’s much more effective to be proactive rather than reactive, meaning you should be supporting the immune system every day rather than stepping up care once you are already sick. A healthy diet, along with daily supplementation with Ageless Essentials Daily Pack—containing zinc, and vitamins C and D—can keep your immune system properly nourished daily. Isamune Plus—containing zinc gluconate, colostrum, echinacea, and reishi mushroom—is a convenient spray that can be used daily to bolster defenses. In addition, Isagenix Sleep Support spray provides convenience in a quality melatonin supplement to make getting enough sleep easier nightly. Feel confident that you are protected with the best immune system support with Isagenix this winter.

References

1. Hemila H. The Open Respiratory Medicine Journal. 2011 (5):51-58.
2. Prasad AS et al. Am J Clin Nutr 2007 Mar; 85(3):837-44.
3. Prasad. Zinc: Mechanisms of Host Defense. J Nutr 2007, May; 137(5):1345-9.
4. Mossad SB et al. Ann Intern Med 1996;1[25:81]-8.
5. Godfrey  et al. J Int Med Res 1992;[20:23]4-6.
6. Weismann K et al. Dan Med Bull 1990;[37:27]9-81.
7. Eby GA et al. Antimicrob Agents and Chemother 1984;[25:20]-24.
8. Aranow C. Vitamin D and the Immune System. J Investig Med. 2011 August; 59(6): 881–886. doi:  10.231/JIM.0b013e31821b8755
9. Frei B, Birlouez-Aragon I, Lykkesfeldt J. Authors’ Perspective: What is the Optimum Intake of Vitamin C in Humans’ Crit Rev Food Sci Nutr 2012;[52:81]5-29. doi: 10.1080/10408398.2011.649149
10. Cesarone  MR et al.. Clinical and Applied Thrombosis/Hemostasis 2007; 13(2): 130-136.
11. Shing CM et al. Effects of bovine colostrum supplementation on immune variables in highly trained cyclists. J Appl Physiol 2007; 102: 1113-1122.
12. Crooks  CV et al. The effect of Bovine Colostrum Supplementation on Salivary IgA in Distance Runners. Inter  J Sport Nutr and Exercise Metabolism 2006; 16: 47-64.
13. Noguchi et al. Randomized clinical trial of an ethanol extract of Ganoderma lucidum in men with lower urinary tract symptoms. Asian J Androl.  2008;10(5):777-785.
14. Noguchi et al.. Asian J Androl.  Jul 2008;10(4):651-658.
15. Wachtel-Galor et al. Ganoderma lucidum (“Lingzhi”), a Chinese medicinal mushroom: biomarker responses in a controlled human supplementation study. Br J Nutr. 2004;91(2):263-269.
16. Gao  et al. Immunol Invest. 2003;32(3):201-215.
17. McGuffin  eds. American Herbal Products Association’s Botanical Safety Handbook. Boca Raton, FL: CRC Press, LLC 1997.
18. Hobbs C. Medicinal Mushrooms. 3rd ed. Loveland (OR): Interweave Press; 1996.
19. Tao and Feng. Experimental and clinical studies on inhibitory effect of Ganoderma lucidum on platelet aggregation. J Tongji Med Univ 1990;[10:24]0-3.
20. Möller-Levet CS, Archer1 SN, Bucca G, Laing EE, Slak A, Kabiljo R, Lo JCY, Santhi N, von Schantz M, Smith CP, Dijk D. Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome. PNAS 2013 Feb 25 doi: 10.1073/pnas.1217154110.

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