Lifestyle & Fitness Tips
Food is not only energy but nutrients
I see so many people doing cleanses these day. Spending hundreds upon hundreds of dollars on products which are only temporary weight loss, not fat, thanks to plenty of bowel movements... Something our body does naturally when we choose the right foods. You see clean eating IS a cleanse ~ a lifelong cleanse!
Food is not only energy but nutrients. The food you eat today becomes a part of you tomo...
Why corn fed foods are bad for you
Corn is cheap, plentiful, fattening, and it helps livestock and farm-raised seafood get plumper and ready for market a whole lot sooner. So it’s no wonder that most of the meat and fish on the market these days has been raised on corn — however, that’s bad news for us humans.
Even though buying farm-raised meat and fish is cheaper, it’s pennywise and pound foolish — with “pound” h...
Food Logs
I've studied thousands of foods logs and it never ceases to amaze me what an "overcarbed-under-protein" culture we live in. Our days start with bagels, muffins and donuts, followed by burgers with fries and topped off with a pasta dinner or pizza!! Oh...and let's not forget our snacks of chips, cookies and crackers!!!
We need high quality protein at almost every meal. By high quality I mean protei...
Diet does not mean deprivation its moderation.
You can still have your cake and eat it too. Just not everyday! A treat is something you give yourself on special occasions, not everyday. If it's something you do everyday then it's a habit. Not a treat. I tell my clients to circle 2 days each week where they know they will have a special treat. It's usually good to do one mid-week to break up a long week and the other one on a Friday or Saturd...
Choosing the right foods helps you control your weight and your health!
I'm a strong believer in putting out there what you want for yourself. So give kindness and generosity. But how about being kind to ourselves?
When it comes to meals, do you treat yourself to clean, unprocessed foods? What about the gym? Do you get there 3 to 4 times a week with a healthy combination of weights and cardio? And finally, are you congratulating yourself on your accomplishments every ...
Top 10 things you can do to jump start your weight loss
1. Have 5-6 meals a day to increase your metabolism and lose weight.
2. Plan and prepare your meals the night before so you are set and ready to go the next day. This way you won't be forced to eat out.
3. Select high protein foods to provide a constant supply of amino acids. This prevents a catabolic state, promotes anabolic state and keeps your metabolism high.
4. Reduce your intake of high...
The Drop Effect - 4 Weeks of No Weight Loss on the Scale
"The Drop Effect" is a term used to describe when your body doesn't show any weight loss on the scale for approximately 4 weeks. This can be a very frustrating time for those of us who are being so diligent with our food and exercise programs. In fact, most of us quit right before this!
For those of you who haven't quit at this point...BRAVO and you will be happy to know that your body is simply...
Why Do We Need a Treat Meal a Week
A lot of my clients tell me after they've been eating clean for a few months that they don't want to eat treat meals because they feel horrible the next day. Usually a case of the runs or all clogged up! Eeewww! I totally understand. Your body has been cleansed of all processed foods and reacts to these as poison when you do have them.
I tell them they should still have them but to consume better ...
Eat these foods and you'll be a lean, mean fat burning machine in no!!!
Keep these foods in your kitchen and you'll be a lean, mean fat burning machine in no time!!
Top Fat Burning Foods
walnuts
ginger
oatmeal
avocado
salmon
soybeans (edamame)
water
flaxseeds
grapefruit
honey
peanut butter
eggs
chili pepper flakes
broccoli
olive oil
Best Lean-Muscle Building Foods
beef (from grass fed cattle)
beets
brown rice
oranges
cantaloupe
cottage che...
HOORAY for the Coffee Bean
Coffee has gotten a really bad rap and it's just too bad because it has amazing benefits if consumed properly...ie...not as an IV attachment.
The coffee bean is an excellent antioxidant. It improves focus and it has also been found to boost muscle strength, intensity and fat loss during workouts.
And it works especially well when taken with green tea extract.
Caffeine increases the amount of ...
Plan Your Day - Healthy Eating Tips
Hope you all have today's menu planned and packed for the day. Leave no room for "winging it".
When you plan prepare your own clean meals, these are usually lower in sodium and absent of processed sugars. It is vitally important to eliminate Insulin Triggers to improve your health and keep your metabolism burning on high. Take a look at every food in your house; carefully check the ingredient list...
To Salt or Not to Salt!
To salt or not to salt!
Essential for health in small amounts, its no wonder consumers are confused on whether they should or not.
Naturally clean food has very little if any sodium, so for some people it's important to add it into their daily diet. There is little difference between these salts yet just enough for me to recommend both of them.
Sea salt is derived from the evaporation of sea water...
Cooking with Healthy Fats
I use coconut oil at most meals. I use it to saute my vegetables and cook my protein. Coconut oil maintains its nutrients under high heat unlike olive oil. It also has many benefits including regulating the thyroid and for hormonal balance. As for olive oil, which does NOT keep its nutrients under high heat, I use it as a marinade or drizzle it on my salads.
And for certain meals, when I want a...
Protein is not just for bodybuilders
Protein provides essential amino acids; the building blocks needed for most every human function from thinking to walking to breathing.
Sedentary people need about 9 grams of protein for every 20 pounds of body weight (For example, if you weigh 160 pounds, you'd need to consume about 72 grams of protein each day).
If you're weight training at least 3 times a week in addition to other exercise,...
Food and Depression
It shouldn't come as a big surprise that food affects our mood. I learned this 7 years ago when I was fighting postpartum depression. I was on so many different antidepressants for so many years but none of them really worked and they all left me feeling "not-quite-like-my-old-self"
I remembered researching special diets for my daughter when she was diagnosed with ADHD and I learned a lot about ho...
Fruit for Thought
Fruit contains natural sugar, but it still causes a rise in your blood sugar and a release of insulin. Unlike refined sugars, however, fruit also contains a good source of fiber, which slows the effect of sugar in your bloodstream. Plus it's loaded with nutrition — all those fabulous antioxidants! While some programs recommend eliminating fruit, there are too many health benefits to be that ex...
Kick the can!!! Why Soda is Bad For You
Americans drink over 50 gallons of soda per person each year — and most of those soft drinks are full of corn syrup and sugar — and calories. All that liquid sugar serves to spike our insulin levels and encourage our bodies to store energy as fat, which makes us fat in the process. Think you're off the hook because you drink diet sodas? Think again. Diet versions aren't any better — they m...
Love your Liver
Your liver is the like the "most valuable player" when it comes to keeping you healthy and slim. It controls the levels of various chemicals in your body, cleans poisons and toxins out of your system, and helps regulate the amount of fats in your body by producing bile, which digests the fats you eat. In a nutshell, it's responsible for a lot. Many people ignore this key organ by doing and eatin...
Chocolate and Nutrition
Dark chocolate is an excellent source of antioxidants. The darker the better; I recommend at least 60 percent cocoa. Those antioxidants found in this delectable treat have been proven to help lower blood pressure. Look for varieties with pure ingredients and low sugar content. I like to have a square or two with 4oz of red wine. A wonderful guiltless treat! And when eating out and everyone else ...
Variety is the Spice of life
All those spices and herbs in your spice rack can do more than add a little extra kick to your meals — they can rev up your metabolism and improve your health at the same time. Many spices are considered superfoods because they are full of antioxidants! Consider adding two to three spices to all your meals to make them not only taste great, but also help detoxify your body at the same time. He...
Getting started on an exercise program
If you are a person who looks at others' bodies with envy, it's time to stop being passive and time to start pumping. After 40, it becomes very clear who chooses to work out and who doesn't. And that’s what it is — a choice. If it's not a habit for you, it's a new habit you must create. Research shows that it takes 21 days to form a new habit. Start today with a strength-training routine tha...
MUST READ: Nutrition Training Clean Eating Principles
Nutrition Training
Because You Can’t Out Train a Bad Diet!
Body composition = 10% GENETICS + 10% TRAINING + 80%
NUTRITION
The Eat-Clean Principles:
* Eat six small meals a day. Eat every 2-3 ½ hours.
* Eat breakfast every day, within a 1/2 hour of rising
* Eat a combination of lean protein and complex carbohydrates at each
meal.
* Eat sufficient (2-3 servings) of healthy fats every day.
* Drink...
Egg Nutrient Facts
Food for thought...GO FRY AN EGG!!!
Seriously. Crack'em! Fry'em! Boil'em! Scramble'em! Poach'em...just got ahead and Eat'em!!!
Eggs have an a amino acid which protects the brain throughout life and recent studies show it even helps prevent memory loss associated with aging. This amino acid, Choline, also serves various functions in our bodies – in the structure of cell membranes, protecting our...
How To Eat Clean When Dining Out
How To Eat Clean When Dining Out
Dining Out Ideas
American Cuisine
Any grilled protein – ask for sauce on the side
Salads – ask for dressing on the side, baked potato, steamed vegetables
Shrimp cocktail, seared tuna, steamed artichoke
Deli or Diners
Salad with a lean protein (grilled chicken, poached salmon, seared tuna, sliced turkey, hard boiled egg, feta or beans. Ask for dressing on the...
Menstrual Cycle and Exercise
Your Period and How It Affects Your Workout
Day 1-12you should aim for speedier cardio exercise. Fast and intense workoutsseem easier thanks to high estrogen levels.
Day 13-15Estrogen plummets and muscles get less oxygen causing your mind and motivation to slow down.
Day 16-28Long steady sessions are recommended. Estrogen begins to creep back but progesterone, which triggers the body to store f...
Gluten Intolerance
Do you suspect a Gluten intolerance? You may not have a Gluten allergy but still suffer because of Gluten sensitivity.
Here are some Symptoms of Gluten Sensitivity
Weight loss or weight gain
Nutritional deficiencies due to malabsorption e.g. low iron levels
Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
Fat in the stools (due to poor diges...
MEAL PLANNING TIPS: Eating Well on a Budget
I am constantly questioned by many "Isn't eating clean expensive?" My first response is usually, "Isn't getting sick even more expensive?" But for many who are trying hard to switch from cheap processed and prepackaged foods, grocery shopping for a healthy lifestyle can be overwhelming at first.
Not planning meals and not creating a shopping list are two mistakes that cost shoppers more in the end...
Fall Produce Shopping List
Do you eat the same thing everyday or do you need variety? You may have noticed in my food logs I'm a creature of habit. I don't change much during the week because my life is quite hectic but I do like to experiment with different recipes over the weekends. I also take advantage to try new things with the change of seasons and now that fall is coming, I'm excited to dish out some new recipes. Sho...
