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	<title>Vitality Plus</title>
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	<link>http://vitalityplus.com</link>
	<description>Live a Better Life</description>
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		<title>3 Reasons To Love Vitamin K2</title>
		<link>http://vitalityplus.com/2013/04/18/3-reasons-to-love-vitamin-k2/</link>
		<comments>http://vitalityplus.com/2013/04/18/3-reasons-to-love-vitamin-k2/#comments</comments>
		<pubDate>Thu, 18 Apr 2013 21:02:28 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[bone]]></category>
		<category><![CDATA[heart]]></category>
		<category><![CDATA[vitamin k2]]></category>
		<category><![CDATA[wrinkles]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1576</guid>
		<description><![CDATA[Most people have heard of Vitamin K. However, few people realize that Vitamin K is actually a group of fat-soluble vitamins called naphthoquinones. These naphthoquinones are divided into three groups and known affectionately as K1, K2 and K3. K1 and K3 Vitamin K1 (phylloquinone) generally comes from plants and is highest in dark leafy green veggies (kale, spinach, Swiss chard, mustard greens, parsley, broccoli, Brussels sprouts, asparagus and avocado). Vitamin K1 plays a primary role in blood coagulation Vitamin K3 (menadione) is a synthetic version of the vitamin and is generally considered unsafe and unnecessary for general use. Vitamin K2 Menaquinone (the scientific name for those that, like me, geek-out on this stuff) has received a lot of press in the medical world recently as it has been discovered to be tightly tied to things like bone health and arterial plaque. K2 is in part the product of a fermentation process carried out by our intestinal bacteria (one of the reasons probiotic foods and supplements are so important) when we...]]></description>
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		<title>Omega-3 For Vegetarians</title>
		<link>http://vitalityplus.com/2013/03/11/omega-3-for-vegetarians/</link>
		<comments>http://vitalityplus.com/2013/03/11/omega-3-for-vegetarians/#comments</comments>
		<pubDate>Mon, 11 Mar 2013 20:35:16 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1573</guid>
		<description><![CDATA[Just because you have decided to become a vegetarian doesn’t mean that you shouldn’t seek out foods that are high in omega-3 essential fatty acids. The reason that omega-3s are called essential is because we cannot make them inside our bodies. We have to get them from our food. Walnuts My favourite nut of all time – walnuts are incredibly high in heart healthy omega-3 essential fatty acids. We usually associate walnuts with Christmas time and even I remember cracking the walnuts open each Christmas when we would get a big bag of mixed nuts. What I find most interesting is that walnuts actually look like a brain when you crack them open. Turns out that that isn’t just an idle comparison either. Walnuts are amazing for your brain health and contain a very high amount of the brain boosting omega-3 called DHA (docasahaexanoic acid). It a number of studies walnuts have been found to increase cognitive and motor function. Besides brain health they have been found to help the...]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Get The Ball Rolling</title>
		<link>http://vitalityplus.com/2012/12/28/get-the-ball-rolling/</link>
		<comments>http://vitalityplus.com/2012/12/28/get-the-ball-rolling/#comments</comments>
		<pubDate>Fri, 28 Dec 2012 04:44:27 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Education]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[complacency resistance]]></category>
		<category><![CDATA[Resolutions]]></category>
		<category><![CDATA[yoga]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1525</guid>
		<description><![CDATA[With New Year’s day just around the corner I thought it might be a good idea to get the ball rolling on the whole New Year’s resolution thing. Resolutions come and go, but one thing remains the same &#8211; we continue to make them every year. Thus, in the spirit of the almighty resolution I thought it might be a good idea to lay down a few principles of change and how we can all make them stick. Yoga For Me Most folks have a New Year’s goal of increase vitality and health. Ironically, my goal this year is also along those lines. As I get older, I find myself a little less flexible so I have decided to participate in Yoga twice a week this year (I will be going to Stepping Stone Studio). Your journey and decisions will be different that mine, but always remember that you can do many things to help make yourself be, and feel, healthier. It is true that redesigning your lifestyle can be...]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Fight The Flu With Kung Food</title>
		<link>http://vitalityplus.com/2012/12/20/fight-the-flu-with-food/</link>
		<comments>http://vitalityplus.com/2012/12/20/fight-the-flu-with-food/#comments</comments>
		<pubDate>Fri, 21 Dec 2012 00:55:51 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Flu]]></category>
		<category><![CDATA[food]]></category>
		<category><![CDATA[zinc]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1505</guid>
		<description><![CDATA[Food has some pretty strong Kung Fu when it comes to fighting the flu. It is my first line defense before, during and after flu season. Basically I eat nutrient rich, illness-fighting foods all year round to protect myself and as a result I rarely ever even catch a cold. I do have a confession to make at this point: I don’t get the flu shot. Not before you think I am taking sides regarding vaccinations – I’m not. It is what my personal choice is and therefore is not meant to be a broad statement of policy regarding vaccinations. There are times and populations for whom vaccinations are certainly indicated. Okay, now that that is out of the way, let’s get into the good stuff shall we? There is a lot you can do in your own kitchens to help fight off disease and build a strong immune system. I am living proof of that. When I was younger I was often sick and was hospitalized on more that...]]></description>
		<wfw:commentRss>http://vitalityplus.com/2012/12/20/fight-the-flu-with-food/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Short On Veggies?? Try Juicing!</title>
		<link>http://vitalityplus.com/2012/12/18/short-on-veggies-try-juicing-2/</link>
		<comments>http://vitalityplus.com/2012/12/18/short-on-veggies-try-juicing-2/#comments</comments>
		<pubDate>Wed, 19 Dec 2012 03:27:48 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Juicing]]></category>
		<category><![CDATA[veggies]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1503</guid>
		<description><![CDATA[Juicing is one of the keys to giving you a radiant, energetic life and truly optimal health. The very first Vitality Plus podcast done with Travis Blum (my wingman) is now live. The subject of our first podcast is the health benefits of juicing fruits and veggies. Listen to it here: There are valuable and sensitive micronutrients that are damaged when you heat some vegetable foods. Cooking and processing veggies can destroy some these micronutrients by altering their shape and chemical composition. Juicing allows you to eat the veggies raw without actually eating them. Not all cooking is bad &#8211; but getting raw veggies is of critical import these days! There are three main reasons why you will want to consider incorporating vegetable juicing into your health program: Intestinal Health Most of us have compromised intestines as a result of less than optimal food choices over many years. This limits your body&#8217;s ability to absorb all the nutrients from the vegetables. Juicing will help to &#8220;pre-digest&#8221; them for you so...]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>More Reasons Than Ever</title>
		<link>http://vitalityplus.com/2012/12/13/more-reasons-than-ever/</link>
		<comments>http://vitalityplus.com/2012/12/13/more-reasons-than-ever/#comments</comments>
		<pubDate>Thu, 13 Dec 2012 21:51:02 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[aging]]></category>
		<category><![CDATA[brain]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[memory]]></category>
		<category><![CDATA[stress]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1466</guid>
		<description><![CDATA[It might be 20 years before you thank me. But if you begin today, and keep at it, it is quite possible you may even remember reading this very article. Aging Canadians are experiencing something called &#8216;cognitive decline&#8217; at alarming rates. Cognitive decline is at epidemic levels and is a broad term used to describe a marked diminishing of mental capacity as we age. Alzheimer&#8217;s would be one of the most well know types of cognitive decline and with just over 500,000 Canadians currently living with this disease we just can&#8217;t afford to let that number get any higher. But, the sad projection is that by 2050 there will be upwards of 1.6 million Canadians with some type of Alzheimer&#8217;s or cognitive deficit. In the last decade alone we have seen an increase of 66 percent of Alzheimer related deaths here in Canada. Something that most people don&#8217;t realize is that you don&#8217;t just lose your memory with Alzheimer&#8217;s &#8211; you can also lose your life. The thing to note...]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Cinnamon &#8211; Not Just For Dessert</title>
		<link>http://vitalityplus.com/2012/11/25/cinnamon-not-just-for-dessert/</link>
		<comments>http://vitalityplus.com/2012/11/25/cinnamon-not-just-for-dessert/#comments</comments>
		<pubDate>Sun, 25 Nov 2012 14:12:46 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[cancer]]></category>
		<category><![CDATA[Cinnamon]]></category>
		<category><![CDATA[diabetes]]></category>
		<category><![CDATA[glucose]]></category>
		<category><![CDATA[spice]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1450</guid>
		<description><![CDATA[We, here in the West, usually use cinnamon as a spice we add to dessert. We put it in cakes, cookies and pies and the smell reminds us of wonderful family memories or of the season. Well due to the powerful effects of cinnamon I hereby declare that cinnamon in not just for dessert anymore. You have probably eaten it for years and had no idea that is was actually good for you. Cinnamon (cinnamon cassia) is one of the spices (there are many others) that is undergoing a lot of research due to its amazing health supporting benefits. Some Research When we look at cinnamon bark, which is a component of the traditional Japanese medicine Mao-to, it has been shown in a 2008 study published in the Journal of General Virology to have an antiviral therapeutic effect. That is amazing news for our immune systems and can help keep colds and the flu at bay. A 2011 study isolated a substance (identified as ‘CEppt’) in the cinnamon plant that...]]></description>
		<wfw:commentRss>http://vitalityplus.com/2012/11/25/cinnamon-not-just-for-dessert/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>The Exercise Everyone Should Be Doing</title>
		<link>http://vitalityplus.com/2012/11/08/the-exercise-everyone-should-be-doing/</link>
		<comments>http://vitalityplus.com/2012/11/08/the-exercise-everyone-should-be-doing/#comments</comments>
		<pubDate>Thu, 08 Nov 2012 23:02:17 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Squats]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[kids]]></category>
		<category><![CDATA[perfect form]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[tva]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1425</guid>
		<description><![CDATA[There is an exercise that gives you more bang-for-your-buck than any other exercise known. This exercise trains almost every muscle in your body and loads up the abs more than any plank ever will. So what is this exercise called? If you guessed squats then you would be right. The squat is a very easy exercise to learn and anyone (and I mean anyone) can learn how to do it. In my years as a personal trainer if there is one thing that I have become convinced of it is that squats are highly beneficial and should be part of almost all training programs for athletes and the general population alike. Everyone should be doing some form of squats (and there are ways to do them) because they work the entire body. In fact studies show that squatting not only increases lower body strength, but mobility, walking speed, bone mineral density, vertical jump, and sports performance as well. Also, when it comes to the core musculature and to prevent low back...]]></description>
		<wfw:commentRss>http://vitalityplus.com/2012/11/08/the-exercise-everyone-should-be-doing/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Apple Streusel Egg Muffins</title>
		<link>http://vitalityplus.com/2012/11/04/apple-streusel-egg-muffins/</link>
		<comments>http://vitalityplus.com/2012/11/04/apple-streusel-egg-muffins/#comments</comments>
		<pubDate>Sun, 04 Nov 2012 18:47:13 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Recipes]]></category>
		<category><![CDATA[eggs]]></category>
		<category><![CDATA[grain-free]]></category>
		<category><![CDATA[high protein]]></category>
		<category><![CDATA[muffins]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1412</guid>
		<description><![CDATA[Apple Streusel Egg Muffins Ingredients3 Large Green Apples3 Tbsp Warm Water2 Tsp Cinnamon9 Eggs1 1/2 Tbsp Coconut Oil (melted)2 Tbsp Coconut Milk1 1/2 Tbsp Coconut Flour1/4 Tsp Baking SodaPinch of Sea Salt Preheat oven to 350º F. TO MAKE:ApplesIn a medium skillet (or saucepan), sauté the apples, water and 1 1/2 teaspoons of the cinnamon until the apples are the consistency of chunky applesauce (or apple pie filling). Allow the mixture to cool before combining with the egg mixture. Egg MixtureIn a medium-sized mixing bowl whisk the eggs, coconut oil, coconut milk, coconut flour, 1/2 teaspoon cinnamon, baking soda, and salt &#8211; until well combined. Add the cooled apples, reserving about 1/4 of it for a garnish. Adding To Muffin TinSpoon egg and apple mixture into lined muffins tins &#8211; about 1/4 cup each. Gently spoon about one teaspoon of the remaining apple mixture onto the top of each muffin. BakeBake for 40 minutes. Cool. Enjoy. ** The muffins were made by executive chef and paleo food alchemist Sonia Nelson...]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Two Vitamins You Need This Season</title>
		<link>http://vitalityplus.com/2012/11/02/two-vitamins-you-need-this-season-2/</link>
		<comments>http://vitalityplus.com/2012/11/02/two-vitamins-you-need-this-season-2/#comments</comments>
		<pubDate>Fri, 02 Nov 2012 17:00:07 +0000</pubDate>
		<dc:creator>David Nelson</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[bone health]]></category>
		<category><![CDATA[d3]]></category>
		<category><![CDATA[k2]]></category>
		<category><![CDATA[natto]]></category>
		<category><![CDATA[sunshine]]></category>

		<guid isPermaLink="false">http://vitalityplus.com/?p=1399</guid>
		<description><![CDATA[]]></description>
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		<slash:comments>4</slash:comments>
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