Welcome To The Vitality Blog  

The Vitality Blog is filled with education, inspiration, motivational tips, and guidance. Certified Master Nutrition Therapist and Health Writer, Jessica Lee Reader shares her favorite recipes, and professional insight on nutrition, health, beauty, and yoga.

On your Quest To Vitality this is the perfect place to be. Whether you spend a few minutes or a few hours here we couldn’t be more grateful. Pull up a chair, start reading the Vitality Blog, and Let’s Become Vitalized!

Vitality Recipes

Vitality Blog

Harness the power of vitality with these nourishing recipes.

Quest To Vitality

Vitality Blog

 The Quest To Vitality Blog offers inspiration towards vitality.

Health Tips

Vitality Blog

Discover health tips and tools you can use to vitalize your body.

Nutrition Articles

Vitality Blog

Read our nutrition articles that offer insight for vitality.

The Autumn Cleanse Package Is Now Available To Download

The Autumn Cleanse Package Is Now Available To Download

The Autumn Cleanse Package

Purchase the Autumn Cleanse Package directly through our secure website for only $40 (normally $60).

Download and Purchase HERE.

The Autumn Cleanse enhances vitality by working towards optimum nutrient absorption through nutrient rich foods. This program is based on whole foods. Autumn is the time of the year to prepare your body to begin storing your energy for the upcoming colder months. This program focuses on protecting the lungs, increasing circulation, enhancing elimination, and boosting the immune system.

This cleanse was developed by Certified Master Nutrition Therapist Jessica Lee Paulos. This program focuses on using seasonal foods, healing teas, and spices. You will be eating throughout the day to boost your energy, mood, mental clarity, and metabolism. The Autumn Seasonal Cleanse Program is suggested to be 1-week for beginners and 2-weeks if you have been through the program already.

This Downloadable Package Includes:

  • A list of foods, herbs and spices allowed and to avoid
  • A grocery-shopping list and menu planning template
  • A week of seasonal menu plans with snacks, meals, recipes, and a grocery list

Benefits May Include:

– Enhanced energy
– Clearer thinking
– Improved skin tone
– Weight loss
– Increased happiness
– Stronger mind-body connection

Understanding the Importance of an Alkaline Diet

Understanding the Importance of an Alkaline Diet

Do you understand the importance of an Alkaline Diet?

It is important to understand the importance of pH balance in your body. An alkaline diet can help you thrive with vitality. If you have ever owned a fish tank you have experienced monitoring the pH of the water. If the water turns to acidic the fish will not live. Our body is very similar, it is delicate. If our pH balance is off, then we can become too acidic and many issues begin to occur.

What is pH?

pH means “potential hydrogen”. It is a measure of the concentration of hydrogen in a solution. The pH scale covers a range of 0-14. Anything above 7.0 is alkaline and anything below 7.0 is acidic. Neutral pH is 7.0. The pH in our blood should be slightly alkaline (7.35 – 7.45).

The Dangers of an Acidic Body

The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur. A blood pH of 6.9, which is only slightly acidic, can induce coma and death.

An acidic pH balance may:

  • Decrease your body’s ability to absorb minerals and other nutrients
  • Weaken the energy production in your cells
  • Lower your body’s ability to repair damaged cells
  • Inhibit your body’s ability to detoxify heavy metals
  • Make tumor cells thrive
  • Enhance fatigue and illness

An acidic pH can occur from:

  • An acid forming diet
  • Emotional stress
  • Toxic overload
  • Immune reactions

pH Foods Chart 

PH Balance

One of the best things we can do to correct an overly acid body is to clean up the diet and lifestyle. An 80% alkaline-forming and 20% acid-forming diet is ideal.

Take a look at this chart that shows the PH ranges and foods that fall into the categories. Vegetables are highly alkalizing, and processed sugary foods are acid forming. Another thing to take note of is that Stress and Negativity are listed as very acid forming. In addition to making positive dietary changes, a transition into a more optimistic state is recommended. I also am a huge advocate of deep breathing.

Ready to shift towards an Alkaline diet and don’t know where to start? Try my Summer Cleanse package.
Boost your alkaline foods, increase your energy and enhance your vitality with the program.

To schedule a nutrition consult please call 720-979-8844 or email jessica@vitalizedbody.com. I would love to help you make the shift towards a vitalized body.

Marinated Cooling Cucumbers

Marinated Cooling Cucumbers

These marinated cooling cucumbers make a delicious Summertime snack. Cucumbers are 96% water so they hydrate you, and they are low calories so you can load up on this tasty treat. Did you know they help to protect your brain, fight against cancer, decrease inflammation, freshen your breath, help manage stress, support your digestion, aid in weight loss, and support heart health? Wow! Who knew of all of these benefits? Read the studies from Dr. Mercola’s article HERE. 

Marinated Cooling Cucumbers 

  • 1 large cucumber sliced 
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons champagne vinegar 
  • 2 tablespoons coconut amino acids 
  • 1 tablespoon olive oil 
  • 1 teaspoon Sea Salt 
  • 1 teaspoon black pepper 
  • 1 teaspoon thyme 

Combine ingredients in a bowl with a lid, shake well and let marinate in the fridge overnight. Serve with sliced tomatoes, lemon juice, and basil if desired. 

 

Copyright Vitalized Body 2016 

Love Your Workout

Love Your Workout

Can say you that you truly love your workout routine?

A small percent of us may have an excellent workout regime that we love. The rest of us are still struggling to find activities that raise our heart rate, strengthen our body and motivate us to walk through the door. With a little research and experience I have set out on a mission to get you to love your workout!

Below, I have listed some tips and exciting workouts to try. 

Gain Motivation

Showing up is half the battle when is comes to a workout. Finding the motivation to have a pre-workout snack, fill up the water bottle, put workout clothes on, and journey to your workout destination can be a challenge in itself. Cultivate inspiration to have more pep in your step, and get a move on by holding yourself accountable. Doing things like finding a workout partner, signing up for a class ahead of time, or registering for a race are a good start. Journaling your fitness session and setting new goals is a great way to register your progress. The only thing holding you back from your health goals is You!

YOU Can Do It!

Avoid a plateau

Variety is referred to as the spice of life for a reason. Doing the same workout over and over is not only mundane, but the odds are high that you will hit a plateau. A plateau is literally the end result of a fitness rut that has the potential to affect everyone. The signs should be noticeable such as a non-progression of goals, boredom, and low motivation. Our bodies are incredibly adaptive to change, and the best way to adjust your workout is to get creative and try new classes, sports, and activities.

Create a healthy lifestyle

Remember a workout is only a small part of the day. The rest of your time make sure you eat a balanced diet full of clean, whole, unprocessed foods, drink plenty of pure water, and get restorative sleep. Need help fueling your workout? I am a Certified Sports Nutrition Specialist, contact me for a Nutrition Session.

Remember to Keep your workouts fresh while create a healthy lifestyle that inspires you.

Vary your exercise by trying something new: 

  • Swimming (it is Summer after all) 
  • Running
  • Power Walking
  • Volleyball
  • Hiking
  • Yoga
  • Strength Training 
  • Cross Fit 
  • High Intensity Training
  • Dancing 
  • Golf (carry your clubs instead of using a cart)
  • Baseball/Softball

 

Need help with Sports Nutrition? Contact me for a Discovery Session – 720-979-8844 or email jessica@vitalizedbody.com.

The Summer Cleanse Package Is Now Available To Download

The Summer Cleanse Package Is Now Available To Download

The Summer Cleanse Package 

Purchase the Summer Cleanse Package directly through our secure website for only $40 (normally $60).

Purchase HERE.

The Summer Cleanse enhances vitality by working towards optimum nutrient absorption through nutrient rich foods. This program is based on whole foods. Summertime focuses on heart health, circulation, immunity, and the GI tract.

This cleanse was developed by Certified Master Nutrition Therapist Jessica Lee Paulos. This program focuses on using seasonal foods, healing teas, and spices. You will be eating throughout the day to boost your energy, mood, mental clarity, and metabolism. The Summer Seasonal Cleanse Program is suggested to be 1-week for beginners and 2-weeks if you have been through the program already.

This Downloadable Package Includes:

  • A list of foods, herbs and spices allowed and to avoid
  • A grocery-shopping list and menu planning template
  • A week of seasonal menu plans with snacks, meals, recipes, and a grocery list

Benefits:

– Enhanced energy
– Clearer thinking
– Improved skin tone
– Weight loss
– Increased happiness
– Stronger mind-body connection

The Importance of Antioxidants

The Importance of Antioxidants

Antioxidants are nutrients and enzymes that support damage to your body’s tissue.

I can’t stress the importance of eating fruits and vegetables because they are filled with vitamins, minerals, fiber, water and antioxidants. Antioxidants are necessary for vitality and support the reduction of cellular damage. Please take a moment and read the information below on why I consider antioxidants one of the most important parts or your diet.

They can help reduce cellular damage, which is the common pathway for cancer, aging, and other diseases. Antioxidants slow down or block the effect of free radicals. Free radicals start oxidation, a process that causes damage from oxygen. Free radicals form naturally in the body. Their production is increased by factors such as artificial foods, rancid cooking oils, smoking, alcohol, air pollution, stress, sunlight, and toxins in household and body care products. It is critical to protect against free radicals by incorporating plenty of these superfoods in your diet.

Food Sources

  • Vitamin A and Beta-Carotene: Sweet potatoes, carrots, spinach, kale, collard greens, turnips green, Swiss Chard, Winter Squash, mustard greens, Romaine lettuce
  • Vitamin C (absorbic acid): Papaya, bell peppers, strawberries, broccoli, pineapple, Brussels sprouts, kiwi, oranges, cantaloupe, kale
  • Vitamin E (alpha-tocopherol): Sunflower seeds, almonds, spinach, Swiss Chard, turnips, papaya, mustard and collard greens, asparagus, bell peppers
  • Lutein: Green leafy vegetables such as collard greens, spinach, kale
  • Lycopene: Tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges
  • Selenium: Cod, tuna, halibut, sardines, shrimp, salmon, beef and Brazil nuts.

Call 720-979-8844 or email jessica@vitalizedbody.com
to schedule a Discovery Session. 

To read more about this topic visit Dr. Mercola’s article, “The Ultimate Guide to Antioxidants” here.

The Summer Cleanse program is filled with these superfoods to boost your immunity, energy, mood, and metabolism. It’s focus is on seasonal eating and blood sugar support. You can read more about the program here.

Health Assessment

Health Assessment

Do you Live In Colorado and are working towards new Health Goals?

Schedule a 30-minute Health Assessment and Meet with Jessica for $30
This session creates a foundation to develop health goals, and learn ways to support your body. Jessica will gather your health markers and discuss your diet, fitness, and lifestyle.

Markers measured:

  • Complete body composition profile: Weight, body fat percentage, body mass index (BMI), and optional girth measurements
  • Pulse: Your resting heart rate indicates how much your heart is working to pump blood. Your RHR is a good indicator of your overall cardiovascular health.
  • Blood Pressure: Regular screenings are important because high blood pressure can increase your risk of heart disease and stroke.

Call 303-797-6656 to schedule your Health Assessment Today

Location:
Ancient Art Health Center
2516 W. Main Street
Littleton, CO 80126

The 3 Adverse Food Reactions

The 3 Adverse Food Reactions

The three main types of adverse food reactions include: allergies, intolerances, and sensitivities.

It is critical to understand the differences between each reaction and to learn the methods to determine if your body is affected from them.

Food allergy
A reaction that occurs when the immune system overreacts to a specific food. The immune system produces IgE antibodies to protect the body. Symptoms can range in severity and may appear immediately. A serious allergic reaction called anaphylaxis is life threatening and requires immediate medical treatment. Allergic reactions may affect the skin, mouth, eyes, lungs, and GI tract. Symptoms can include: a rash, hives, wheezing, and swelling. A skin test or a blood test can indicate whether IgE antibodies are present.

Food intolerance
A non-IgE mediated and refers to difficulty in digesting certain foods. Food intolerances are generally caused from an absence of enzymes. The onset of symptoms may be delayed and last hours after consuming the trouble food. Symptoms can include: headaches, migraines, runny nose, and stomach issues. A hydrogen breath test or a blood test determines lactose intolerance. A guided elimination program can help to identify trigger foods.

Food sensitivity
A non-IgE immune cell response, which leads to inflammation in the body. The symptoms are delayed and can take anywhere from thirty minutes to two days to show up in the body. Identifying the specific food can be difficult with delayed reactions. Symptoms can include: bloating, gas, diarrhea, heartburn, joint pain, brain fog, and fatigue. A clinical blood test called ALCAT measures your white blood cells inflammatory response to specific foods. A guided elimination program can also help to identify food sensitivities.

 

 Call 720-979-8844 or email jessica@vitalizedbody.com to schedule a Discovery Session.

 

Transformation Journal

Transformation Journal

Love with all of your heart! Love your body, life, family, friends, and Mother Nature.

Follow a passion that you love. I started college level writing courses this month. In my youth I wrote children’s books and short stories, as a teenager I wrote a handful of poems a day, and as an adult I crave to write books and to blog. My true first passion is writing. I am aware that my confidence as a writer needs a boost and my skills need refining. My heart says it is time to learn more and become inspired. I invite you to visit something you have always loved and deepen your knowledge on it. The best time to start is now. Find something you love and nurture it. Writing can be a great way to find what is calling to your soul and honor it. I invite you to start a transformation journal. The steps are listed below. Let your mind be the guide and your hands be the tool of transformation. 

 

Preparation

  • Purchase a journal that stands out to your from all the other ones. A book store or online are great places to visit for ideas.
  • On the first page write down your goals and dreams for the next month, 6 months and 1 year.
  • Write down some positive affirmations or quotes on success and determination on the second page.
  • You may want to write a little bit about your background, goals, challenges and lifestyles and the reason you want to make positive changes on the following pages.
  • You can also purchase the 5-minute Journal from a book store or Amazon if you would like a template that is already set up.  http://www.fiveminutejournal.com

 

Daily writing

In the morning reflect on:

  • 3 things that you are grateful for.
  • 3 things that would make today great.
  • Your daily affirmation a positive quote, or mantra of the day.

In the evening reflect on: 

  • 3 amazing things that happened in the day.
  • How could you have made today better?


An Overview of a Nutrition Session

An Overview of a Nutrition Session

Many people have been asking for an overview of the flow of a nutrition session and what they can expect. In this post I explain the flow of a how we can potentially work together.

I specialize in weight loss, food sensitivities, and detoxification. All of my services can be held in-person (at Ancient Art Center), over the phone, or via video (Skype, Google Hangouts, or Facetime).

  • You will begin with a 15-minute consult where we discuss your goals and challenges. At this point, I tell you about my services and we determine possible ways that we can work together.
  • We will then schedule an Initial Session and I will email you forms to fill out.
  • It is not necessary to have the labwork to work, although it does help. I can either order you lab work at a reasonable price, or provide you with panel and you can ask your doctor if your insurance will cover it.
  • During our first session we go through your labwork and forms, set goals together, and start a plan.
  • The follow up session time and amount varies based off of your individual needs.

Some clients want a reset from a Seasonal Cleanse, others may need a Weight Loss Program, while other desire help with Food Sensitivities. I will meet you where you want to be met, and we will move forward in a step-by-step approach to ensure you have a high success rate.

Contact me directly at jessica@vitalizedbody.com or 720-979-8844 to schedule a 15-minute Discovery Session.

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