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Are You SABOTAGING Your Body??

nutrition Nov 15, 2017

Today I’d like to talk about how the food you eat can not only impact how you feel today, but potentially have an impact on your life years from now.

If you are easily tired out or short of breath, or if you have trouble sleeping or concentrating, your food choices could be the culprit.

And if you know an older friend or relative who struggles with brittle bones and teeth, a lifetime’s worth of food choices could be at the root of the problem.

What many people don’t know is… the foods you eat could be causing your body to break down your bones, and sabotage your other body systems!

What?? How could that be?

Very simply, if you suffer from a condition called acidosis, it means your body is essentially “borrowing from Peter to pay Paul”. In other words, stealing critical nutrients from your bones in order to balance out what is missing from the rest of your body, thanks to your diet. 

The results of this nutrient-borrowing include low energy,...

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How to Get Over the Hump

fitness motivation Nov 08, 2017

It can feel overwhelming sometimes.

You’ve been living your life, maybe raising kids, running your own business or showing up at someone else’s business.

You find you have less and less time to do the important things in life. Like exercise daily, eat right, sleep enough, and hydrate all day.

Maybe you’re the type of person who already takes pretty good care of yourself, but have gotten away from it recently because of all the other demands of life.

Or maybe you’re the type of person who has “tried” to “get healthy”... But you struggle to be consistent and stay committed.

So you set big goals for yourself. “I’ll run 10 miles a week.” “I’ll only eat vegetables with a little protein and fruit.” “I’ll get to bed at 9:30 every night.” “I’ll drink 10 glasses of water every day.”

Sure, those are important to your health, but it’s challenging to make those sorts of...

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Why I drag my sorry butt out of bed at 5 am

fitness motivation Nov 01, 2017

The alarm clock comes on and at first I pretend I don’t notice.

I think that maybe, if I shut my eyes a little more tightly, it won’t really be true…

But then my mind begins to wake up, I start remembering the things I had planned for the day, and I manage to put both feet on the floor and shlep across the room and down the hall,  into the bathroom. 

Some days start like that. It doesn’t matter if the alarm comes on at 5 am or 8 am (8 am?? Let’s face it; that never happens!), it’s still a challenge to drag myself out of bed. Note to self: Instead of a nice comfy bed, get one with sandpaper on top of nails. It will be easier to get up.

I hit the snooze button a couple of times. 

I finally drag myself out of bed and slink into the bathroom in the dark, where I make myself as presentable as a zombie can be. I try not to bang around too much; the last thing I want to do is wake anyone else in the house or I’ll never get out the...

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Are You in a Bucket of Crabs?

motivation Oct 25, 2017

You may have heard the story of a bucket of crabs before.  If not, you’re in for a treat as this story is one that I think about often – not just when it comes to working out and eating healthy.  I think of it when it comes to my business, my faith/spirituality, and my lofty goals.

Here’s the story…

I was walking down a pier in Florida one summer and noticed a fisherman sitting near the edge.  As I walked by I noticed he had a bucket full of crabs.

The fisherman seemed focused on his line and the expanse of the ocean that was before him.  I don’t think he realized that the crabs were about to crawl right out of the bucket as it had no lid.

Being the helpful person that I am, I decided to tell the fisherman that he was about to lose his crabs.

The fisherman turned around to face me.  He looked down at the bucket full of crabs and said, “Oh, they won’t go anywhere.  If I just had one crab in there it could easily...

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What is Intermittent Fasting and Should You Try It?

nutrition May 27, 2017

Fasting is not a new concept. For thousands of years populations have been fasting for religious, self-disciplinary, and health promoting purposes. Fasting, or purposefully going without food for a predetermined amount of time, is gaining popularity in the health community as scientists recognize its benefits. Studies have shown a decrease in rates of diabetes, cancer, cardiovascular disease, hypertention, and even neurological decline when subjects participate in some form of “intermittent” fasting. Intermittent fasting (IF) is the flexible term being used to describe any diet pattern that includes going an extended period of time without eating. There are a lot of methods people use to incorporate a fast into their diets, let’s talk about the why, the how, and any risks you should be concerned if you want to try practicing a little IF yourself.

How does it work? In short, fasting works because it is calorie restriction, and calorie restriction within itself is...

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How to Pick the Most Fresh, Nutritious, and Delicious Produce: Part 2

nutrition May 01, 2017

Last week we talked about the best varieties of vegetables to be eating and how to select them at the grocery store. This week we’ll be discussing the best fruits. Fruit often gets a bad rap because it contains “sugar” but I am here to tell you that fruit is an essential part of a healthy diet! The sugar found in fruits is natural and perfectly balanced with water, fibrous skins, flesh, and seeds, and phytochemicals that help balance your body’s blood sugar response to the sweetness. Fruit is some of the most antioxidant rich food you can eat and contains polyphenols, anthocyanins, resveratrol and many other beneficial compounds that can act like medicine to our bodies. A diet rich in these healthy fruits can ward of disease, help your tissues feel young and strong, and even help slow the effects of aging. Here’s a list of the best varieties and tips for your use!

 

Stewed Apricots with Coconut Granola

Serves: 2

Total Prep Time: 15 minutes

...

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How to Pick the Most Fresh, Nutritious, and Delicious Produce: Part 1

nutrition Apr 24, 2017

The grocery store is full of both the best and the worst foods for your body. We’ve all heard the advice to stick to the perimeter of the grocery store (where the produce, meat, eggs, and dairy are all kept) and avoid the aisles that hold the more processed goods like chips, drinks, pop-tarts or cake mix. There’s more to be learned about the MOST nutritious foods however! First of all, choosing the right grocery store can make a huge difference in nutritional quality of your produce. High quality grocery stores should have a wide array of varieties, fresh, regularly managed produce, and feature local growers whenever possible. Shop at farmers markets and roadside stands when available. These will be the freshest way to enjoy food straight from the ground. Some farmers pick their produce the very day they are sold, talk about superior nutrition! Lastly, go to the grocery store every few days. Shopping a few times a week can help ensure you are eating produce when...

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Get Healthy by Adding One Simple Thing to your Meals

nutrition Apr 17, 2017

We all know plants are good for us. They contain fiber, vitamins, minerals, and unique compounds we call “phytonutrients” (“phyto” means plant).  Phytonutrients are chemicals made by the plant and consist of plant pigments (such as beta-carotenes), isoflavones, flavonoids, polyphenols, and other “sciency” sounding words. The names aren’t as important as knowing what they are doing for your body. These phytochemicals are nutrient powerhouses and do amazing things to promote health. Some phytonutrients are known to stave off heart disease, certain cancers, even neurological decline associated with aging. They modulate inflammation in the body, improve muscle recovery, some even have the potential to help you live longer! Their most famous role, or at least the one that gets the most press is their antioxidant capabilities.

Phytonutrients are especially important for mitigating the effects of oxidation in the body. As we live and breathe...

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Spring Clean your Digestive System

nutrition Apr 10, 2017

Spring is in the air! And with it, comes the desire to freshen up! Spring is the time for “cleaning” as many people deep clean their house, prune their trees, even update their wardrobes. Some of us (I might be speaking for myself here...) ceremoniously lock away our coats in hopes that we won’t be needing them any longer! Wishful thinking, I know, but there’s something so exciting about new beginnings and a change in the weather. The extra warmth in the air also helps us say goodbye to some of the “comfort foods” of winter namely; rich baked goods, creamy soups, cheesy casseroles, or large roasts with potatoes. After all of this heavy fare, our bowels could use a little spring cleaning themselves! The best way to revamp your diet, clean out your system, and get you back to feeling vibrant and healthy is to eat more fiber.

Focusing on fiber is one of the best things you can do to boost your health. Fiber, also known as “roughage”...

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The Truth about Soy and How to Eat it

nutrition Apr 04, 2017

Chances are, somewhere in the middle of nutrition articles, click-baits, or health books you’ve come across some negative press about soy. Maybe it’s about concerns of soy being one of the most plentiful genetically modified organisms (GMOs) or that soy can wreak havoc on your hormones or thyroid. There are many opinions about this controversial food and all you have to do is type “soy” into an internet search bar to be overwhelmed by differing opinions and contradicting science. If you follow a diet that’s heavy in plant foods, there are probably some things you should know when it comes to soy consumption. Let’s separate fact from fiction and talk about which studies you should trust, and which concerns you really don’t need to pay any mind to.

Soy gets a bad rap, in part, because it contains “isoflavones” also known as phytoestrogens. Phytoestrogens are similar in chemical structure to human estrogen but are much weaker. They...

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