How to have better skin, lose weight, and feel more energetic

nutrition tips water Apr 09, 2018

Here’s a hint: It makes up 60% of your bodyweight. And you need to keep replenishing it! 

It’s no secret that you MUST drink a fair amount of water every day.

Since you also lose large amounts of water every day through urination, bowel movements, perspiration, skin evaporation, and breathing, you need to replenish what’s lost or you’ll become dehydrated. In fact, your brain triggers your thirst mechanism if you don’t replace water quickly enough.

PS - Even though it’s a liquid, if you drink alcohol, it interferes with the communication between your brain and your kidneys, sometimes causing you to excrete too much fluid. That’s why you may feel thirsty, even if you’ve drunk alcohol.

Many people like the idea that drinking a lot of water can help you lose weight. Be aware though, that drinking water doesn’t directly lead to losing weight, but it’s often a side benefit.

Indirectly, when you drink more water, you’re...

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Dispelling myths about… calories

fitness nutrition tips Apr 07, 2018

Do you know the science behind calories and how to use that to help you achieve your goals?

I’m sure you hear people talk all the time about “counting calories” or “watching their calories”.

But what are calories, and if you’re trying to lose weight, what do you need to know about them?

If you remember back to your high school science days, you may recall that a calorie is a measure of heat or energy. All foods you eat bring in calories. All activities you do burn up calories.

So you think if you eat fewer calories than you burn up, you’ll lose weight, right?

Well… yes. But there’s more to it than that.

MYTH: Calories measure how much energy you take in and burn up.

Not quite. The definition of a calorie has changed over time from a measure of heat conservation with regard to steam engines (it was the unit of heat required to raise 1 gram of water 1 degree Celsius), to an estimate of a food’s carbohydrate, protein, and fat...

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Meal planning made easy - for the busy person

fitness nutrition tips Mar 02, 2018

Let’s make eating well - for you and your family - as easy as possible. Simplify, simplify...

You probably already know the best things to do in order to make eating right as easy as possible: 

  • Shop on the edges of the grocery store, where all the one-ingredient foods are (not the center aisles with the pre-packaged, ingredients-you-can-hardly-pronounce foods)
  • Eat mostly plants.
  • Don’t keep foods in the house that are generally less healthy for you (eg, potato chips, candy, etc.)
  • DO keep easy-to-grab healthy snacks in the refrigerator
  • Buy pre-cut fruits and veggies if you know that’s the only way you’ll find/make time to prepare them
  • Keep your “healthy staple foods” fully stocked like: quinoa, brown rice, frozen vegetables, healthy meats and eggs, olive oil, tasty spices, apples, lemons, whole wheat wraps...
  • Prepare extra portions of healthy meals, so they are easy to grab-and-go on busy days 

Now here are a few simple recipes you can...

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You don't even know this is happening...

nutrition tips Feb 13, 2018

Sometimes things don’t turn out the way they’re supposed to.

Sometimes you show forget the eggs at the grocery store.

Sometimes the FedEx package arrives a day later than it should have.

Sometimes you eat “healthy” and still gain weight.

And sometimes your body does what it thinks is “right”... but it actually betrays you. Like when you develop inflammation.

You may have heard about inflammation, but not know too much about it. Since it’s really important for your overall health, let’s talk about it a little today.

In the simplest of terms, inflammation is your body’s response to stress. It could be from your environment, your lifestyle, or your diet. 

Your immune system is supposed to protect you from bacterial, viral, and fungal infections. It cleans out damaged cells, irritants, and pathogens, and starts to heal any infections or wounds you may get. 

When you see inflammation on your skin, you notice that it produces...

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"I feel it in my gut…"

fitness nutrition tips Feb 05, 2018

When you stop to think about all the little tiny organisms you can’t see, and how many millions...billions...of them there are, it’s pretty mind-blowing. 

While many are floating around in the air, there are also hundreds of them inside your body.

No, this isn’t a new version of the movie Alien - none of them are going to try to take over your body - but in a sense, this really is a symbiotic relationship. 

You thought your unique fingerprint is pretty cool, right?  What about your unique microbiome? 

You have bacteria living throughout your body, but there are 300 to 500 different kinds of bacteria in your gut: especially in your intestines and colon. When paired with other tiny organisms like viruses and fungi, you get the microbiome. 

And your mix of microorganisms is different from everyone else’s. It’s partly due to your mother’s microbiome that you were exposed to at birth, and partly due to your personal diet and...

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This isn't just an ordinary "buzz word"

health nutrition Jan 30, 2018

There are some buzz words you probably hear so often, you end up tuning out when they come up. I’m going to guess that “inflammation” is likely one of those words.

Not only is it a buzz word, it’s also a bit ambiguous if you aren’t really familiar with it. 

Inflammation is part of your body’s immune response, and occurs when your body tries to heal damaged cells, and fight off irritants and pathogens. Your arteries dilate, blood flow increases, and white blood cells, hormones, and nutrients flow freely. The injured area is swarmed by white blood cells, along with fluid that causes the often-painful swelling.

It can be uncomfortable, but it’s usually a good sign, that your body is working to heal itself. 

For example, if you injure your toe, it gets red, swollen, and inflamed. If you get a bee sting, you experience inflammation in your skin. If you have a cold, you experience inflammation as your body heats up to fight the...

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What do sugar, heroin, and morphine have in common?

fitness nutrition Jan 22, 2018

I have a confession to make. I’ve had a problem with sugar addiction. Actually, it’s still something I struggle with. And I know I’m not alone.

In fact, I don’t know very many people who haven’t had a problem with sugar at some point.

Why is that? Why do people crave sugar?

If you remember good ‘ol health class, when you get a hit of dopamine - a chemical neurotransmitter - it stimulates the pleasure center of your brain. When you consume sugar, it releases dopamine. Since it feels good, you want more… and more… That’s how you develop an addiction. 

Here’s the answer to the question in the title: Heroin and morphine stimulate those same receptors in your brain. 

And even though you may try very hard to curb your addiction, willpower usually isn’t quite enough to help you lay off the sweets.

If you’re feeling tired, the thought of a quick energy boost may cause you to reach for that candy bar. The...

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

fitness holidays nutrition Dec 07, 2017

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

nutrition Nov 22, 2017

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??

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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