There are so many “high protein, sports, energy and granola bars” out there, it’s hard to choose! Many of you may find yourself wondering, “Which ones are actually healthy and how can you identify a well balanced bar versus a high calorie and sugar laden bar?”

**Note: Photo credit from 18 Rabbits Facebook Page and website.

I spend 5-10 minutes in the “granola/protein/energy bar” section looking at the ingredients list and nutrition facts label of the bars, comparing them and analyzing the new ones out on the market. Yes, I agree, it definitely takes time! But, it is always best to READ the nutrition facts thoroughly instead of believing the marketing on the front of the product. For example, a product that says, “provides a good source of fiber to help reduce cholesterol” may also be loaded with sodium or sugar. Therefore, it’s important to look at all of the facts on the label (not just the calories and protein) to make sure it is balanced.

Are you a chocolate lover? But, do you avoid it because of the fear of excess calories and gaining weight? Well, I have something new for you to try that will satisfy your chocolaty craving but with a healthy twist! “Indulge your health with Mayesa!” It is an all natural organic cacao and hemp protein drink! I was at Whole Foods last night getting some soup for dinner and came across this remarkable beverage.

I love to try new things and then inform my clients or followers about it—the taste, the nutrition content, if it’s worth the cost, etc. This beverage is dairy free, soy free and gluten free, which also sparked my interest because Celiac disease is becoming more common everyday, along with lactose intolerance – and we all know that too much of anything (including soy) cannot be good for you!

You may have heard about pomegranates referred to as a “superfruit” and “high in antioxidants”…so now you know it’s good for you, but you’re not exactly sure why or what these words mean, right? Well, I’m here to tell you!! This sweet, tart fruit is delicious and consists of an amazing variety of antioxidants (prevents oxidation), known as polyphenols. Oxidation contributes to the natural aging process as well as diseases and inflammatory conditions such as arthritis, diabetes and cancer. Polyphenols help fight against “free radicals” in your body, which can cause damage to cells and lead to cardiovascular disease and contribute to many cancers. Pomegranates contain ~60% more polyphenols than purple grape juice, black tea or red wine.

Last weekend I was up at Madera Ranch, which is located directly in the center of California. It was beautiful and the climate is perfect for growing pomegranates! They flourish in this dry heat. I was able to get my hands on a jug of fresh squeezed pomegranate juice with NO sugar and NOTHING else added from El Peco Ranch, which stands for The Pope Estate Company. It was unbelievably good and partially frozen, which was extremely refreshing as temperatures were bordering triple digits.

Are you an early morning exerciser with not enough time (or your forget) to have your pre-workout fuel?? Put it this way, “Do you set your alarm at 5:50 am for a workout class or routine that starts at 6 am?” This lack of time in between waking up and starting your workout does not allow you to give your body the right pre-workout nutrients. Therefore, you are basically “running on empty.”

Think about it…your last meal was most likely 8-10 hours before and your body has done a lot of work during your sleep of digesting and absorbing nutrients while your metabolism continues to burn. You wake up and your body wants you to “refuel it,” which simultaneously revs up your metabolism.

Many athletes and frequent (on infrequent) gym-goers push themselves to workout on empty stomachs with the belief that they’ll burn more fat.

Do you ever find yourself at the grocery store roaming around…wondering what you should buy and what foods are actually healthy? I can understand how it can get confusing with all of the marketing labels indicating “heart healthy” or “will lower your cholesterol” or “contains live active cultures.” The only way to really decide if the product is true to its claim is by reading the nutrition facts label and ingredients on the back or side of the product. Trader Joe’s has some great, easy to prepare and tasty meals for busy individuals and/or families.

Note: Balance Beam Photo taken by Renjith Krishman and fruits/veggies by XedOS4 at FreeDigitalPhotos.net

Nutrition facts label reading can be quite complex. Some people only look at the fat content, while others only look at the carbohydrates and sugar and some look at the calories and call it a day! It’s not just about one nutrient; it’s about looking at all of the nutrients as a whole. By this I mean, looking at the following:

• Serving size (how many servings are you having?)
• Total calories (per serving)
• Fat (broken down into saturated and trans fat- the bad fats, and monounsaturated and polyunsaturated fat- the good fats)
• Cholesterol
• Sodium
• Carbohydrates (broken down into fiber and sugar)
• Protein
• Vitamin A, C, Calcium and Iron are included as well

The first step to a healthier diet and ifestyle is to replace processed foods and refined sugars with FRESH foods. Open your kitchen cupboards and fridge….and what do you see?!

Did you snooze your alarm 10-15 minutes today and find yourself running out the door without breakfast?? This is one of the biggest mistakes you can make in the day, and it happened in the first hour of waking up! Breakfast is the most important meal of the day, however many people skip it on a regular basis.

Breakfast helps with weight control, blood sugar control, improves your concentration, mental acuity, sharpness and mood throughout the day, and may even lower your cholesterol (for example, if you are eating whole grain oatmeal or high fiber cereal with fruit on a regular basis). The American Journal of Epidemiology found that breakfast skippers ate more calories throughout the day and were 4.5 times more likely to be overweight than those who ate breakfast regularly. Here are some healthy tips for breakfast ideas.

Have you ever considered a plant based diet… or thought about its effects on your life and reversing disease? This weekend I went to see a documentary movie called, “Forks Over Knives.” The title pretty much explains itself…stating that we, as consumers should follow more of a plant based diet that requires only forks instead of the meat based diet that requires knives.

The documentary was very interesting because it interviewed patients from all realms—ranging from the diagnosis of coronary artery disease, hypertension, high cholesterol, diabetes, or who were overweight or obese. Many of these patients were following a heavy meat, high fat dairy and high sugar intake (mostly from refined carbohydrates, sweets, and energy drinks or soda as their #1 energy source).

Are you looking for a healthy, quick, new, tasty breakfast or lunch spot?? Greenleaf Gourmet Chopshop offers a health focused menu featuring custom made gourmet salads, sandwiches, and hot entrees with fresh, locally grown ingredients, grilled proteins and healthy toppings, while maintaining an affordable price.

The menu supports an active and healthy lifestyle, not to mention the perfect fit for LA’s time-pressed professionals. There is a section of healthy made-to-order cold items as well as hot items that are “grab and go.”

Every Thursday between seeing patients regarding nutrition at my office, I treat myself to a delicious healthy lunch at Greenleaf Chopshop. I haven’t had the pleasure of trying everything on the menu quite yet, but I can honestly tell you that I know I will LOVE everything just by looking at all of the healthy, fresh, organic ingredients. After this, I usually walk to the Century City farmer’s market and sample some of the delicious fresh fruits and vegetables in season and stock up on the ones I am lacking in my fridge at home.

Do you have a hard time finding the time or the motivation to get to the gym for an hour to workout? Do you find it difficult to make exercise fun??

Obesity is beginning to spiral out of control (especially for children) with a lack of PE classes at school and increase in video games. It is a disease that can be prevented with a healthy eating and exercise regimen. Xbox 360 has just come to the rescue with a new game called Xbox Live Ninect! The interesting thing about this new game is that it’s a new way to play. YOU are the controller.

Xbox Kinect games feature... sports (volleyball, track, soccer, bowling, table tennis, etc.), Dance Masters, The Biggest Loser Ultimate Workout (with trainers just like The Biggest Loser television show), Zumba Fitness, Deca Sports, Your Shape Fitness Evolved, and much more! Click on this link for a preview of the Xbox Kinect games and you’ll be hooked!

I went to a spin class Sunday morning in Brentwood, CA—Kinetic Cycling… and it BLEW ME AWAY! I’ve been to many spin classes before, but this one was different! Kinetic’s #1 mantra is “Change your mind, change your body, change your life!”

Let me tell you…it changed mine! What I like the best are the state of the art bikes (Keiser M3 indoor cycle) that generate electricity for the city’s power grid, creating a green business to save money and help conserve the environment.