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How to feel great during the holidays (even if Aunt Mabel offers you too much food…)

It's such a challenge. At the very time of year when you want to look and feel your best, you are confronted with more food choices than the rest of the year combined.

Depending on where you are in the world, your calorie intake might be a little different, but this is still a pretty good reference point. According to the Calorie Control Council, a typical holiday dinner can include 3,000 calories. If you include appetizers and drinks, it’s very likely around 4,500 calories in one day.

So how do you enjoy the celebrations during the holidays, without feeling like you are depriving yourself of some of your favorite comfort foods?

And how do you deal with the social pressure of not disappointing Aunt Mabel or your mother-in-law, when they keep trying to get you to eat food you normally avoid?

The easiest thing to do is to manage your food intake all the rest of the month, AND make sure you do the other things you know will give you energy and help you feel good.

Let’s...

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Here’s Why Any ‘Ol Diet Just Won’t Do

Hi again 

Do you remember that last week we revisited high school chem class and learned about acidic and alkaline blood? If you don’t remember what that’s about, you can go back and re-read that article here.

To recap: your blood MUST have a slightly alkaline pH in order to be balanced, and if it’s off, other body systems will sacrifice themselves - by donating essential nutrients - in order to get back to the balanced level of around 7.4.

If your blood pH is too acidic, it means you are suffering from acidosis, which has many side effects.

For example, many people tell me they have trouble sleeping.

Waking up frequently to go to the bathroom, being unable to fall back to sleep at 3 am because of a “racing mind”, yet still feeling tired by the time you drag yourself out of bed at 6:30 or 7 am…

These are signs your body is overly acidic, and is working hard to eliminate the acid (peeing, perspiring, poo-ing, breathing, and even retaining fat...

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Are You SABOTAGING Your Body??

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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What is Intermittent Fasting and Should You Try It?

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

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

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

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

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

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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How to Dress [your Salad] for Success

Are you looking for a better way to dress that salad? Salads are the ultimate health food, the staple of the weight-loss world, and the image of health. The greens, vegetables, legumes, nuts and seeds in salads are all a great way to pack-in some serious nutrition, but there is a quick way to ruin all your effort; coating it with a bunch of bottled dressing! Not all salad dressing is bad, but it’s definitely something you want to read the label on before you buy. There are many varieties of dressings that are full of oils, salt, emulsifiers and other processed ingredients that aren’t adding nutrition to your salads. There are a lot of better ways to add flavor to your salads, here are a few you should try today!

Making your dressings from scratch is better, both the taste and the nutrition is improved! First of all, you can omit all the emulsifiers (the things that keep your dressing from separating) stabilizers, preservatives, sodium, and extra ingredients that help...

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