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Jana marcelino
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“Life is a challenge, meet it! Life is a dream, realize it! Life is a game, play it! Life is Love, enjoy it!”
“Life is a challenge, meet it! Life is a dream, realize it! Life is a game, play it! Life is Love, enjoy it!”

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Lentils protein quality is higher than many beef hamburgers (amino acid score 86 for lentils versus 69 for Burger King or 79 for other beef burgers). 48 vegan foods also have more complete protein than hamburger beef and they are listed at https://plus.google.com/+AlexPsi/posts/5EsPuRhZwsA. 200g of Lentils have far more complete protein than 100 g of lentils and 100g of rice combined. Same for beans. Lentils have twice the fiber and half the carbs of beans, are easier to digest, have far less oligosaccharides that cause flatulence than beans, take 3 times less to soak, half the time to cook, and have 5 times less phytic acid than beans known to cause issues for some people, so i gave up eating beans in 2015 completely. People with digestive issues may be sensitive to lectins found in dairy, breads, seafood, nuts, seeds, grains and legumes, and cooking, soaking, sprouting does not remove all lectins - so proceed slowly if you never ate beans or lentils.

Lentils are a complete vegan protein (higher aminoacid score than milk) with 4 times the protein in white/brown rice, 1.8 times the protein in quinoa, 2.2 times the protein in barley, 2 times the protein in wheat. Amino acid score in lentils is higher than barley and much higher than wheat or rice, meaning you need eat a lot more rice or bread to get certain amino acids - for example the essential amino acid Lysine is 6.5 times lower in rice than in lentils as shown below. Lentils have 10 times the fiber in white rice, 7.5 times the fiber in brown rice, 4.3 times the fiber in quinoa, 1.8 times the fiber in barley, 2.5 times the fiber in wheat. Fiber is key to blood sugar and cholesterol/triglycerides control, obesity and colon-stomach cancer prevention. Lentils have 3.3 times lower glycemic load than rice, 2 times lower glycemic load than wheat and beans (twice the fiber of beans), etc. Lentils have omega 3 to omega 6 ratio of 1:1 which is vastly healthier than the ratios in quinoa 1:10, barley 1:9, white rice 1:20, brown rice 1:23, wheat 1:22. Lentils got 2 times the potassium in barley and quinoa, 2.6 times the potassium in wheat, 12 times the potassium in white rice, 4 times the potassium in brown rice. Lentils have the lowest level of phytic acid (5-18 times lower, phytic acid can hinder absorption of many minerals) and oxalate level (the stuff that causes kidney stones) among beans, nuts, grains and legumes. Potassium intake (anti-hypertensive), omega 3:omega 6 ratio (omega 3 anti-inflammation), fiber intake, glycemic index (prevent diabetes by low glycemic index foods) are the 4 key elements that can prevent obesity, diabetes, hypertension, heart disease and many forms of cancer. As you can see, lentils are healthier than quinoa, barley, all grains, breads (made from wheat) and beans. A healthy (also evidence and science based) global move is updating nutritional guidelines charts to include far more LENTILS (too many calories come from meat, dairy, grains and beans in these charts) and replacing a lot of grain and bean crops with lentil crops. Lentils are far easier to digest and cook than beans too.

If you want to become a vegan or simply to lower your blood sugar or cholesterol, lentils are one of the best sources of fiber, energy and protein. When we eat cooked lentils 2-3 times a day in portions of 150-300 g, we get 40-80 grams of protein with all 9 essential aminoacids we need each day even if we are an athlete. We also get 36-72 g of fiber a day, more than most people get from all their foods. Most adults need 40-60 g of protein a day. We also need about 70 g of fiber for best prevention of diabetes, digestive tract issues, colon cancer and heart disease. Lentils have almost no sugars, lots of fiber that regulates blood sugar, cholesterol. People with high cholesterol and blood sugar were given beans or lentils and the cholesterol dropped a lot, as well as blood sugar. Lentils have the lowest level of phytic acid among beans, nuts, grains and legumes, the lowest oxalate level (20 times lower than spinach) among legumes, nuts and grains. Soaking lentils for 7 hours in hot (140 °F or 60 °C) filtered water is a good idea, as it removes most lectins and also 90% of the phytic acid known to cause problems. Eating processed foods means eating a lot of phytic acid, since they don't soak grains/soy before making breads, tofu, etc. Phytic acid can cause mineral deficiencies. You can use a pressure cooker (they got those at Walmart for $80), it takes 20-30 minutes after soaking to cook them, that way you just press a button and it stops by itself. Some doctors though claim the phytic acid concern is overblown and phytic acid has its own benefits.

A popular myth has been that "to get complete protein you need to eat rice and beans or rice and lentils, if you eat only lentils you are screwed". The myth means that "if you eat 100 g of cooked lentils and 100 g of cooked rice you get higher protein quality (more of the essential 9 aminoacids) than if you eat 200 g of cooked lentils". Below we will see this is not true. This myth has been debunked decades ago, but some people and doctors didn't get it. Brown rice has 3 times less protein, 4 times less fiber than lentils per 100 grams in cooked form, being far inferior to lentils nutritionally. Also, white rice is even worse, as it has no fiber at all, even if the same amount of protein as brown rice.

100 g of cooked lentils and 100 g of cooked rice contain the following amounts of the 9 essential aminoacids, according to

http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2

http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2:

COOKED LENTILS VERSUS COOKED RICE

1. Methionine ► 77mg/100g lentils vs 63mg/100g rice
2. Valine ► 448mg/100g lentils vs 164mg/100g rice
3. Histidine ► 254mg/100g lentils vs 63mg/100g rice
4. Tryptophan ► 81mg/100g lentils vs 31mg/100g rice
5. Leucine ► 654mg/100g lentils vs 222mg/100g rice
6. Isoleucine ► 390mg/100g lentils vs 116mg/100g rice
7. Threonine ► 323mg/100g lentils vs 96mg/100g rice
8. Lysine ► 630mg/100g lentils vs 97mg/100g rice
9. Phenylalanine ► 445mg/100g lentils vs 144mg/100g rice

As science tells us in the 9 lines above, eating 200 g of cooked lentils provides you with a far more complete protein than eating 100 g of lentils and 100 g of rice. Eating rice is not needed for vegans or vegetarians, since you don't normally soak it, get loaded with phytic acid, get far less fiber and far less protein. The world should cultivate more lentils and fewer grains and beans. Why? Because grains and beans are harder to digest (some grains are as easy to digest as lentils) and have 3-5 times more phytic acid.

Even when you look at 6 other aminoacids, that are sometimes harder to make by the body in certain sick people, lentils beat rice:

1. tyrosine ► 241mg/100 g lentils vs 90mg/100 g rice
2. arginine ► 697mg/100g lentils vs 224mg/100g rice
3. proline ► 377mg/100g lentils vs 127mg/100g rice
4. glycine ► 367mg/100g lentils vs 122mg/100g rice
5. cysteine ► 118mg/100g lentils vs 55mg/100g rice
6. glutamine ► 1399mg/100 g lentils vs 524mg/100g rice

Eating just 1 pound of cooked lentils spread at 2-3 meals will provide you with 45 g of protein. Add tomatoes, cucumbers, spinach, carrots, etc and you get a lot of healthy nutrition, all the fat, protein and complex carbs needed without sugar overload you get when eating sweet fruits. Lentils have far more fiber than most fruits and veggies we eat without the simple sugars fruits and veggies have. My main source of protein was lentils (low fat, easy to digest) from January 2015 until August 2016 when I became raw vegan.

Just so you know, as you can see at the same website, aminoacid score of lentils, 86, is higher than milk, 85 (http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2), so another myth is busted. As you may have read in other articles, some say 77 mg methionine is a little low, but if you eat 3 portions of 300 g of lentils, that's still a huge 700 mg a day from lentils alone. However, Eating foods low in methionine helps to extend lifespan in rodent test subjects, according to a study published in a 2009 issue of “Medical Hypotheses.” Reduction of methionine dietary intake from 0.86 percent to 0.17 percent increased the life span of rat test subjects by 30 percent, according to a study published in a 1993 issue of “The Journal of Nutrition.”

People in Uganda, before the western diet came along, didn't have any heart disease (http://www.ncbi.nlm.nih.gov/pubmed/13375489 - one case found only in 1956 in a guy who started eating junk food), none at all and were known worldwide for that - and they ate 80 g or more of fiber from whole plant sources, more than the other countries. Once the junk diet rich in meat, eggs and cheese came along, with zero fiber and lots of animal fat shown to trigger diabetes that speeds up heart disease, heart disease became the number one killer - which shows our progress is often stagnation, replacing one disease with another.

Instead of choosing a cheaper, easier diet of whole plant foods, we spend trillions of pills to lower our blood pressure and use 160 times more land to grow cattle and 200 times more water too. It's just mind boggling.

Lentils (http://nutritiondata.self.com/facts/legumes-and-legume-products/4337/2) are better than beans (http://nutritiondata.self.com/facts/legumes-and-legume-products/4283/2) as they got have about half the glycemic index (16 versus 29 per 100 grams) of beans and double the fiber (30 versus 16 per 100 grams). Fiber and less sugars really helps to lower blood pressure.

Choose 100 g to compare correctly lentils with wheat (bread is made from wheat), quinoa, barley, rice:

Wheat ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5737/2

Quinoa ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5705/2 (choose 100 g)

Lentils ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4337/2

White Rice ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5721/2

Brown Rice ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5706/2

Barley ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5678/2

It's best to cook with a pressure cooker to minimize oxidation of fats. Also, it is best to never add oil before cooling something, only after and only oils with a lot of omega 3 fatty acids. I never add oils.

I do not recommend eating bread (unless you make it at home), as it is loaded with sodium, toxic or potentially toxic chemicals and causes high blood pressure due to sodium. The only bread i would eat is whole wheat bread with no Sodium Chloride added (some breads have potassium chloride added, it's the potassium salt; whole wheat bread has much more fiber and about 60% lower glycemic load than white bread which has 5 times less fiber than cooked lentils by weight) with minimal toxic things added to it. Many additives and preservatives in most breads were proven to be slightly carcinogenic or causing all kinds of problems with the immune system, in several studies.

Cooking fish removes all omega 3 sometimes ► https://plus.google.com/+AlexPsi/posts/BXYektzUKEt . Omega 3 fats can be obtained in pill form (DHA https://plus.google.com/+AlexPsi/posts/3zJ547xTf5w) or as a salad dressing (like vegan algal oil, very little) after the cooking is done, but cooking omega 3 fats (vegan or non-vegan) is a bad idea. They got flax seed oil and other oils with more omega 3 (walnut oil, canola oil, etc). Pressure cookers minimize oxidation of omega 3 acids in foods.

VEGANISM

For 100+ reasons I didn't eat meat for 21 years and dairy for 13 years (12% of millennials have already given up meat in America) seehttps://plus.google.com/+AlexPsi/posts/2Z1fCnTHWbh. Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.💜😊💜

🎶🎶🎶🎵🎵 🎼💚💜☀️🎵🎶🎶🎶💚💜☀️🎼 🎵🎵💚💜☀️🎶🎶🎼🎵🎵 🎶🎶🎼💚💜🎶☀️🎇 🌠🌠🎇🌠🌠🌠🎇🎇🌠🌠🌠🌠🌠🎇☀️ 💛💙💚💜💜😊😉🌈🌈🌈 💜💜💜
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