With the long winter hopefully behind us, signs of summer are finally here. The birds are chirping, the flowers are starting to pop from the soil, and sounds of lawn mower engines are roaring.

This is the time of year many of us partake in the annual Minnesota tradition of spring cleaning. We put the screens on the windows, crank them open, and let the warm breeze clean out the stale smell of winter.

Deep cleaning our homes is amongst many other things on our minds this time of year. For many of us, our thoughts lead towards enjoying the great outdoors. This often includes trying to squeeze into that swimsuit.

Hopefully you are not in need of a larger swimsuit size this season. Whether this description fits you or not, you should consider a little spring cleaning of your body. Give your body a deep cleaning with the Advocare 24 Day Challenge and lose up to 10 pounds and 10 inches in 24 days!



The 24 Day Challenge will:
Days 1-10 Cleanse Phase
The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well!*

•Herbal Cleanse-Citrus: helps to cleanse and detoxify your body.*
•OmegaPlex®: essential fatty acids for increased overall wellness.*
•AdvoCare Spark®: nutritionally-advanced energy*

Days 11-24 Max Phase
Give your body the best tools you need to achieve your next weight management goal during days 11-24!*

•Metabolic Nutrition System (MNS®: Your choice of Max C+ (appetite control), Max E+ (energy), or Max 3 - for weight management, appetite control and overall wellness.*
•Meal Replacement Shake - your choice of chocolate, vanilla, or berry: Complete nutrition in a great-tasting shake!
•AdvoCare Spark®: nutritionally advanced energy

To order please click on the 24 Day Challenge banner on the left hand side or email us for questions!

Category: Diet/Nutrition

I was browsing the internet yesterday looking for delicious and new grilled veggies recipes and came across a website with a great "Eat Seasonably Calendar". I thought this would be great to pass along for you to print and stick on your refridgerator. Whether or not you shop at the local farmers market or big box grocery store, this could be useful year round.

Category: General



With Spring Break just around the corner, many of you have probably been putting in overtime at the gym to ensure your body looks better in that new swimsuit than it did last year.

But many of you can undue months of hard work and dieting in a single week. That's why we've put together this simple "Spring Break Doctorine" for you to follow:

1)Ditch The Umbrella!

This may be the one time a year we enjoy fruity tropical drinks, such as a Mai Tai or Pina Colada. But did you know that these fruity tropical drinks often have 10 times the amount of sugar than your typical lite beer? Ditch the umbrella and have a lite beer. This is not to say that you are only permitted to lite beer, but please consume these high calorie drinks in moderation.

2)Avoid Drowning!

Many of you will attempt eating fewer calories by consuming more salads at meal times. This can be helpful until you add your favorite cheeses and dressings. To avoid drowning, try to limit your dressings and salty salad toppers to 2 tablespoons.

3)Avoid Double Fisting!

This may not be what you think. Most of us enjoy the sun while double fisting. With a drink in one hand and a good book in the other, and are backsides plastered to a beach chair, are ambition falls to relaxation and our caloric expenditure drastically decreases. This year, make an effort to enjoy the beuty of the ocean and sun in a healthy way. Go for a run, a walk, hiking, snorkeling, surfing, beach volley ball or any other activity that does not involve a drink and a book. Don't worry, you'll have plenty of time to relax. After all, a good run on the beach can be exhausting! You'll need that good book and lite beer after a beach run.

4)P.S.S.!

When the sunlight starts to creep through the shades of your luxary 5 star bedroom, get off your feet and spend 5 minutes doing Push Ups, Sit Ups and Squats! Time yourself for 60 seconds for each of these simple-to-do exercises and do as many as you can do for 3 rounds. Your significant other may think your crazy, but you'll start your day off with a workout, higher metabolism and a calorie deficit. Like brushing your teeth and taking a shower, make this part of your normal routine.

5)Gone Fishing!

This does not mean go grab a pole, tackle and boat....most resorts/hotels in Mexico, the Carribean, etc have amazing fresh fish served at almost any time of the day. Most fish is not only high in Omega 3 fatty acids, but it is extremely high in protein. High protein foods are usually lower in calories and is a great substitute to a high carb/high calorie meal.

6)Stay Hydrated!

Do not neglect water, especially if you’re in the hot sun! Take advantage of the time between the pool and getting ready for dinner to drink H2O.

7)Avoid The Munchies!

Let’s say you drink 4 drinks during the day, and 4 at night. Odds are you’ve consumed close to 1000 calories from drinking alone. You somewhat justify the fact that you “didn’t eat anything all day” since you’ve skipped breakfast and lunch. You enjoy a big restaurant dinner. You have a great night out and are hungry when you leave the bar. Late night meal before bed, and repeat.. for a week.

Are you gaining weight?.....most likely, the answer is yes!

With the doctorine in mind, we hope you stay fit and skinny over your vacation! Enjoy!

Cardiovascular disease is the leading cause of deaths in the United States. One in three deaths are from cardiovascular disease and stroke, totaling to 2,200 per day.

February is American Heart Month, and unfortunately, most of us have lost someone close to our hearts from this easily preventable disease. These conditions are also leading causes of disabilities preventing people from working and enjoying normal and regular activities with family and loved ones.

If you have growing concern about your heart health or someone you care about then please take a look at these 5 heart healthy tips(Mayo Clinic)!

1) If you smoke, then quit. If you don't smoke or use tobacco, then don't start!
Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.
In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.
Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either. This risk increases with age, especially in women older than 35.
The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Exercise for 30 minutes on most days of the week
Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.
Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions.
And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

3. Eat a heart-healthy diet
Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.
Major sources of saturated fat include:
• Red meat
• Dairy products
• Coconut and palm oils
Sources of trans fat include:
• Deep-fried fast foods
• Bakery products
• Packaged snack foods
• Margarines
• Crackers
Look at the label for the term "partially hydrogenated" to avoid trans fat.
Heart-healthy eating isn't all about cutting back, though. Most people need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer.
Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish, such as salmon and mackerel, are a good natural source of omega-3s. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.
Following a heart-healthy diet also means drinking alcohol only in moderation — no more than two drinks a day for men, and one a day for women. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.

4. Maintain a healthy weight
As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.
One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.
The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have:
• Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm)
• Women are overweight if their waist measurement is greater than 35 inches (88.9 cm)
Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

5. Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.
• Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more-frequent checks if your numbers aren't ideal or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury.
• Cholesterol levels. Adults should have their cholesterol measured at least once every five years starting at age 20. You may need more frequent testing if your numbers aren't optimal or if you have other risk factors for heart disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.
• Diabetes screening. Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes. Talk to your doctor about when you should have a fasting blood sugar test to check for diabetes. Depending on your risk factors, such as being overweight or a family history of diabetes, your doctor may recommend first testing you for diabetes sometime between ages 30 and 45, and then retesting every three to five years