Len Mistretta | Ten nutrition mistakes even really healthy people make

Even when you try your best to eat well, it’s difficult to know everything about nutrition. I often talk with clients who believe they are making good choices and don’t realize that little oversights stand in their way of optimal health.
Here’s a list of 10 common but easy-to-repair nutrition mistakes.

You add whole flaxseeds to your breakfast

Flaxseeds are filled with omega-3 fats, fiber and lignans (antioxidants), which all benefit heart health. But whole flaxseeds may pass through the intestines undigested, which means you’ll miss out on the health benefits inside the seed. Buy ground flax seeds instead, or put them in a coffee or spice grinder.

You blend a nutritious smoothie, but it’s a calorie bomb

It’s easy to toss a combination of superfoods into a blender. Blueberries, cashew butter, chia, kale, bananas and coconut milk sound like a dreamy breakfast elixir, but these concoctions can quickly become calorie bombs. Keep smoothies in the 300-calorie range by serving smaller portions (about 8-12 ounces), using more vegetables than fruit, and by going easy on the high-calorie nuts and seeds.

You take your supplements with coffee

Caffeine from coffee can hinder your body’s ability to absorb some of the vitamins and minerals in your supplements, including calcium, iron, B-vitamins and vitamin D. And it’s not just coffee — beverages such as tea and cola contain caffeine, too. Enjoy your coffee about an hour before taking your supplements, and swallow pills with water instead.

You use regular canned beans for your meatless meals

Beans are an amazing source of fiber and protein, but canned varieties may have close to 1,000 mg of sodium per cup — that’s two-thirds of what you need in an entire day. Look for cans that say “no salt added” or “low sodium.” If you can’t find them, drain and rinse your canned beans, which will eliminate about 40 percent of the sodium.

To cut back on sugar, you cut out fruit

The top source of sugar in the American diet is sweetened beverages, not fruit. Sugary soft drinks have no beneficial nutrients, while fruit has fiber, vitamins and protective antioxidants. Plus, we don’t tend to overeat fruit, but do tend to drink too much soda. Consider how much easier it is to down a 20-ounce soda, as opposed to eating six bananas at one time. Both pack 16 teaspoons of sugar. Choose fruit and skip the soda.

You skip the dressing on salad

Vegetables contain fat-soluble vitamins A, E and K, and a host of antioxidants that require fat to be absorbed. If you skip the oil and vinegar, you miss out on key nutrients from the salad. Serve your greens with oil-based dressing, nuts, seeds or avocado to dramatically boost your body’s ability to soak up the veggies’ beneficial nutrients.

You trust claims like ‘low-fat’ and ‘sugar-free’

For many years, we’ve relied on label claims that tell us what our food doesn’t contain — fat, sugar, gluten. It’s more important to look at what the food does contain. Ultra-processed foods may be fat-free or sugar-free, but also loaded with preservatives or refined ingredients. Read ingredient lists and choose foods that are as close to nature as possible.

You drink almond milk for calcium but don’t shake the carton first

Milk alternatives made from soy, almonds, cashews, rice, etc. are often fortified with calcium and vitamin D. But the added nutrients don’t stay in the liquid very well and tend to sink to the bottom of the container. If you drink without shaking first, you can’t reap the benefits of the added vitamins and minerals. Shake well before serving.

You miss out on probiotics by buying the wrong type of yogurt

Yogurt is fermented milk, and fermented foods contain probiotics. So logic would dictate that all yogurts are probiotic-rich, but unfortunately that’s not the case. If yogurt has been heated or pasteurized, probiotics are destroyed and may not be added back. Look for the words “live active cultures,” or check ingredient lists for names of specific probiotics (lactobacillus acidophilus, L bulgaricus, etc.) to ensure you’re getting these beneficial bacteria, which aid digestion and support the immune system.

You refuel with sports drinks

Sports drinks are meant to replace fluid and electrolytes that are lost when you sweat excessively, and are suitable after endurance sports like a soccer game or marathon. But the extra sugar and salt in sports drinks are not needed for casual exercise with minimal perspiration. After a stroll, hydrating with water is the best choice. READ MORE.....

Read more here: http://www.kentucky.com/living/health-and-medicine/article139852758.html#storylink=cpy

Read more here: http://www.kentucky.com/living/health-and-medicine/article139852758.html#storylink=cpy

Read more here: http://www.kentucky.com/living/health-and-medicine/article139852758.html#storylink=cpy

Len Mistretta | Seven Tips For Running Your Business From Anywhere

Every morning, Noel Chandler wakes up at 5 a.m. to the sounds of the jungle. He sneaks out of bed, tiptoes past his kids' room as they sleep and meditates for 20 minutes. Then he tosses his surfboard in his Land Cruiser and drives down the road for his morning surf.

“Sitting [meditation] and surfing; it’s the best way to start the day," he says. He then heads back home to help his wife get the kids ready for school and dives into his work day. "It wasn’t always like this,” Chandler adds, "The year before we moved here was one of the darkest and most unhealthy 12 months of my life.”

In fact, his lifestyle was quite different than it is these days.

Taking Ownership

Chandler, a client of mine, is a serial entrepreneur, angel investor, and CEO and co-founder of Mosio, a healthcare research software company. Four years ago, the stress of building a company began taking its toll on his health and happiness, leading him to 70-plus hour work weeks of worry. “I was running a software company that improves the healthcare industry, yet I was incredibly unhealthy, overweight, depressed, and far from the best version of myself. It didn’t make sense,” says Chandler.

Something had to change, so in deciding what they wanted out of life, the couple and their two children moved to Costa Rica. The re-focus on priorities not only changed him personally, but it encouraged him to create something beneficial for everyone on his team. “It started with me, but ended up having a huge impact on the type of company I wanted to lead,” he adds. “I knew Mosio could be a successful place where work complemented life’s truly important currencies: health, happiness and time.”

Focusing On Lifestyle And Output

Since then, Chandler has lost 30 pounds, meditates and surfs almost every day. He and his business partner, Jay Sachdev, have created a culture focused on lifestyle flexibility and output rather than hours clocked. In July 2015, the company began working just four days a week. “This took our mission as a healthcare company to a new level. Our 'Health, Happiness and Hobbies' mantra enables us to hire easily and keep a dedicated team.”

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His advice for entrepreneurs looking to make the shift is as follows:

1. Take a personal inventory of your time, health and happiness. Look at what is most important to you and fulfill those needs. “You need to take care of yourself first or you’re not going to be able to help anyone else,” Chandler says. “Sacrificing the most important things in life now with the hopes you’ll get them after you’ve achieved certain milestones is a fool’s bet. Something always comes up,” he adds.

2. Create a business support network. Through advisors, mentors, coaches, or fellow entrepreneurs, surround yourself with support. “Choose people other than your significant other or business partners. You need people you can be real with — in a business sense — to help you tackle challenges.”

3. Hire great cultural fits. Find people prepared to work within an infrastructure of self-sufficiency and professionalism. “This is easier said than done,” Chandler says, “But those who are a good fit and value the format, step up. Those who aren’t find their way out,” he adds.

4. Trust the process. Create great systems and personal .   Read More......