Head-To-Toe Health When Living with Diabetes

Diabetes is a common but often misunderstood, disease. There are two types of diabetes: type 1 -- where the pancreas cannot produce insulin -- is usually diagnosed in childhood. Type 2 develops later in life. With type 2 diabetes, the pancreas can produce insulin initially, but the body can’t respond to it effectively. Insulin is responsible for creating glucose in the bloodstream. Glucose is needed both for immediate energy use as well as the transfer of energy as storage in fat cells and muscles to be used later.

●      According to 2014 statistics, 422 million people around the world have been diagnosed with a type of diabetes. That makes up 8.5 percent of the world’s population.

●      Diabetes increases a person’s risk of experiencing heart disease, stroke, kidney disease, nerve damage and eye disease.

●      Preventable type 2 diabetes is more common than type 1. The Centers for Disease Control and Prevention estimates 90 to 95 percent of diagnosed cases of diabetes are type 2.

●      Diabetes can cause blindness, carpal tunnel syndrome, kidney failure, digestive problems, erectile dysfunction, and amputation of the lower limb.

●      Diabetes is the seventh-leading cause of death in the United States.  

Assemble Your Team

Image via Pexels

No matter who you are and what your health is like, you are your most important advocate when it comes to your health and well-being. However, it can be a big help to have a trustworthy team of physicians you can rely on to check up on your whole-body health. Beyond a primary doctor, those with diabetes should also have a designated endocrinologist, dietitian, eye doctor, dentist, periodontist, and podiatrist.

Why a dentist, periodontist, and podiatrist? What a lot of people don’t know about diabetes is that oral and foot care are just as important as things such as hormone and blood sugar regulation. People with diabetes are more prone to gum disease, and one out of five cases of total tooth loss is linked to the disease. Those living with diabetes also must take certain precautions to protect their legs and feet such as wearing supportive footwear, performing low-impact exercises, and regularly seeing a podiatrist.

Adjust Your Diet

A healthy diet is crucial when it comes to living with diabetes. As the body is unable to regulate its blood sugar on its own, the patient must make sure what they consume won’t end up throwing them off homeostasis. A person with diabetes simply needs to eat the healthiest foods in moderate amounts and stick to regular mealtimes.

Some more things to consider regarding diet and diabetes:

●      Limit the consumption of sugar and refined carbohydrates. Junk food including soda, candy, and packaged processed snacks should all be avoided.

●      While artificial sweeteners won’t spike your blood sugar, they can still affect it and may even have a negative impact on your body’s insulin response.

●      Eat a diet full of whole grains, fresh produce, lean proteins, and foods containing plenty of healthy fats such as flaxseed, avocados, and grass-fed beef.

●      Look for healthier ways to prepare old favorites. For example, you can use an air fryer instead of a deep fryer. This device allows you to cook dishes with a fried-food taste without all the extra oil and calories.

●      Cut alcohol out entirely. Alcohol wreaks havoc on your blood sugar, puts undue stress on your pancreas and increases your chances of developing health complications you are already at risk of developing due to diabetes. Alcohol also interacts with most diabetes medications.

●      The best foods for diabetics are whole foods, mainly fruits and vegetables. Superfoods including steel-cut oats, broccoli, blueberries, fish, spinach, walnuts, quinoa and, yes, dark chocolate are highly encouraged.

●      Lastly, spend some time researching mindful eating. This encourages you to pay more attention to what you’re eating, your cravings, and physical cues from your body that it’s time to push the plate away.

Keep in mind that it often takes dedication to make significant changes to your diet. As Zenbusiness.com points out, you can turn something into a habit by sticking with it every day for 30 days. So, if you feel like you’re struggling at the beginning, stick with it — this could become a healthy new habit in no time.

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 Diabetes affects millions of people around the world. The two most powerful weapons in a diabetic’s arsenal are a competent health care team and a wholesome diet. Beyond a general physician, a person with diabetes needs a designated endocrinologist, dietitian, eye doctor, dentist, periodontist, and podiatrist. Their diet should consist of mostly whole foods and regular mealtimes while avoiding processed carbohydrates and alcohol.

By Sheila Olson

Join Me In the ProLon Mimicking Fast

Fasting can be easy and without causing havoc to our hormones! I've been searching for a healthier way for women to fast, and I ran across the ProLon Mimicking Fasting diet by Dr. Valter Longo. I've done a lot of research and found the science behind ProLon goes back 20 years. It's a science-backed healthier way to get the benefits of fasting and autophagy. 

As you can see by my pictures, the ProLon 5 day fast not only trimmed down my tummy but cleansed my body and made me feel light, calming my digestion, and when finished, I felt amazing!

If you know me, you know I don't ever promote fad diets that are potentially unhealthy and cause muscle loss (that we need for youth, longevity, and a faster metabolism). ProLon is a healthy alternative that is safer for women since ordinary long-period water fasts also wreak havoc on women's hormones.

This science-based diet has 20 years of research behind it. It gives you all the benefits of a water fast but with nourishing, plant-based Mediterranean food. Fasting also increases autophagy, which breaks down damaged dying cells at a much quicker pace than usual.

It's so simple. You get everything you need in an easy-to-follow kit, with all the meals broken down into five days.

You won't want to miss out! Most women lose 5 - 8 lbs in 5 days.

ProLon usually sells for $250, but you get $99 off each kit with my link. ProLon has never offered such a significant discount.

That means you get ProLon for only $150. Join me and many others now because this offer expires Friday, April 30th.

If you want more information, you can view the video below, where I go into detail on my first ProLon fast.

The Best Post-Workout Smoothies you will love

Achieving the strong, sexy body of your dreams can only happen through dedicated workouts along with a healthy diet. Your body needs plenty of nutrients to help you build muscle and definition, especially right after a grueling workout. That’s where healthy post-workout protein drinks come into play – they provide your body the boost it needs to help you achieve the best results from every training session. Here are my 3 favorite post-workout protein smoothies that will make your mouth water and your muscles happy. 

Chocolate Banana Protein Smoothie

After an intense workout, you may be hit with an intense craving for chocolate! This chocolate banana shake comes out rich, creamy, and satisfying. It feels like an indulgence – but it actually serves up all the nutrients your body needs for recovery. 

Servings: 1

Ingredients:

• 2 scoops Primal Kitchen Collagen Chocolate Protein Powder

• 1 cup unsweetened almond milk

• ½ banana

• 1 Tbsp organic peanut butter

• 1 Tbsp Lily’s Stevia Sweetened Chocolate chipsto top it off 

Directions:

1. Add everything in a bullet or bender except the chocolate chips

2. Add ice and extra water if needed

3. Blend until smooth

4. Top off with Lily’s chocolate chips

Calories 383 | Carbs 32 | Fat 20 | Protein 29 | Fiber 8

Green Monster Protein Smoothie

A healthy diet means lots of greens, which are filled with the nutrients and minerals your body needs for cell growth and repair. While a handful of spinach may not make your taste buds tingle, try this green monster shake for a surprisingly delicious way to get in your greens.

Servings: 1

Ingredients:

• 2 scoops Vital Protein Collagen Peptides

• 1 cup unsweetened almond milk

• Handful of spinach or kale

• ½ avocado

• 1 scoop Orgain Organic Superfoods

Directions:

1. Add everything in a bullet or bender 

2. Add ice and extra water if needed

3. Blend until smooth

Calories 340 | Carbs 24 | Fat 19 | Protein 26 | Fiber 12

Energizing Smoothie

Do you ever crave something refreshing during those hot summer days? This energizing smoothie will cool you down right away, plus help with any cravings you are having. Not only do you get an immune system boost from the Vitamin C, you also get the health benefits of ginger and turmeric to help fight off inflammation – all in one delicious drink!

Servings: 1

Ingredients:

• Juice from 1 lemon

• 2-3 organic celery whole sticks

• ½ organic cucumber

• 1 tsp freshly grated ginger

• 1 tsp freshly grated turmeric

• 1 stevia packet

Directions:

1. Add everything in a bullet or bender 

2. Add ice and extra water if needed

3. Blend until smooth

Calories 259 | Carbs 25 | Fat 3 | Protein 33 

You can also get creative and come up with your own tasty protein drink. The possibilities are endless! 

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Workout Nutrition Guide - Infographic

When it comes to Workout Nutrition, it can get confusing on what to eat, when o eat it and how much to it.

This helpful infographic by the Greatist will help you get control of your nutrition to help you get the most from your workouts.

To have a great workout you NEED to have complete nutrition, and these simple guidelines will help you make the right choices to refuel the body.

Quick View:

Recovery Time is Critical

Strength Training

Cardio

Strength Training

Cardio

Post-Workout

What About Nutrition for Circuit Training?

Workout Nutrition Infographic

source: Greatist

Understanding Calories - Your Complete Guide - Infographic

Understanding calories - Do you really know what calories are and how they work in your body?

Today I want to share a great infographic by Greatist.com that explains calories in a simple and visual way.

Sections Covered:

Calories measure food energy.

Not all calories are created equal.

How to determine your daily calorie intake.

What about losing and gaining weight.

Stay on track.

Calorie Fast Facts:

Calories are essential for human health, the trick is consuming the right amount.

People require different amounts of energy each day, depending on age, sex, size, and activity levels.

Sadly, we in the United States consume more than 11 percent of their daily calories from fast food.

Foods high in energy but low in nutritional value provide empty calories.

If you are training an want to lose OR gain weight (muscle) you will need to know how calories work and how they effct YOUR body.

Understanding Calories Infographic

credit: Greatist

Breakfast Fried Wild Rice

Do you ever feel bored with your morning breakfast? If so, I’ve got the perfect fix for you. A breakfast that will give you extra morning energy for your body and your brain. It’s a no brainer and easy to make. Time to take back your day! Enjoy this Breakfast Fried Wild Rice recipe.

Ingredients:

·      3 cups cooked wild brown rice (1 cup uncooked)

·      1 Tbsp toasted sesame oil

·      ½ small sweet onion – chopped

·      1 Tbsp rice wine vinegar

·      1 Tbsp tamari sauce

·      2 cups chopped fresh spinach

·      2 large eggs – lightly beaten

·      Salt & pepper to taste

·      Hot sauce – if desired

 Directions:

1.     Cook 1 cup rice as directed on package. Set aside

2.     In a large skillet, add sesame oil and onions. Cook over medium heat until tender. 2-3 minutes

3.     Stir in wild brown rice, vinegar, and tamari and cook about 3 minutes over medium/low heat.

4.     Add spinach and cook until wilted. 2-3 minutes

5.     Push rice mixture to the side of the skillet and add the lightly beaten eggs. Stir eggs until cooked.

6.     Mix the eggs and rice mixture together.

7.     Season with salt and pepper

8.     Add hot sauce if desired

Servings: 4

Calories 243 | Carbs 36.5 |  Fat 7.25 | Protein 8 | Fiber 3.25

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Healthy Snacks For When You're On The Go

Have you wondered what are some healthy snacks you can have when you are on the go?

Have you experienced any of these scenarios?

You’re stuck in a meeting that’s running late, and your stomach is growling – time to hit the vending machine down the hall.

You’re rushing around town, running errands and shuttling kids – you decide to stop for fast food.

Don’t let your busy schedule throw you off track! When hunger hits, be prepared and snack smart with these healthy (and delicious) snacks for when you’re on the go.

What Are Some Healthy Snacks?

Hard-Boiled Eggs

If you’ve been in an airport or convenience store lately, you’ve probably seen prepackaged hard-boiled eggs on the snacking aisle. This is one new trend I hope is here to stay! Grab a packet of hot sauce for a boost of flavor, and you have a tasty treat that’s undeniably healthy.

Jerky

Jerky is a tried and true road-trip favorite. It ranks at the top of the list of convenient snacks and is packed with the protein that your body needs. Just make sure to check the ingredients and try to choose a brand without added sugar. Or make your own!

String Cheese

Next time you ask yourself what are some healthy snacks I can munch on, remeber string cheese. There’s something about snacking on string cheese that feels like an indulgence – but the right cheese can be an incredibly healthy and filling snack. Cheese delivers a powerful one-two punch with both calcium and protein. Go with a lighter, lower fat option to make cheese your guilt-free pleasure!

Dry-Roasted Edamame or Chickpeas

This delicious treat is packed with nutrients and is an excellent source of protein and fiber. And they’re super portable for easy snacking that doesn’t require a cooler or flatware. The salty crunch is even more delicious than potato chips!

Greek Yogurt

While not the most portable option, Greek yogurt is still a foodie favorite if you’ve got a few minutes to sit and snack. It’s high in protein and calcium, which is great for your bones. Be wary of yogurt with added sugar – opt for one with more fat instead. It may have slightly more calories, but it will help you stay full longer.

Fresh Fruit

Craving something sweet? An orange or banana are great options to stick in your bag when you’re in a hurry. They’re easy to peel and eat anywhere without needing to be washed. While fresh fruit won’t keep you satisfied for hours on end, it’s an ideal “pick me up” when you need a little extra pep in your step.

Nuts or Nut Butter

Almond are a personal favorite for quick and easy snacking that leaves you feeling full and energized. Go for the pre-packaged bags to keep your serving size in check — or package your own single-serve baggies before you hit the road. Nut butters (while not as finger-food friendly) also give you a boost of healthy fats and keep you feeling full. Plus, both nuts and nut butters are packed with protein.

Other Snacking Ideas:

• Popcorn

• Olives

• Sliced veggies and low-fat salad dressing

• Tuna pouch

• Pumpkin seeds

• Hummus

There you go, 13 good options, so the next time you want to know what are some healthy snacks I can carry with me, just remember this post :)

6 Steps to being Healthy in an Unhealthy World

It’s hard enough sticking to a healthy lifestyle with the everyday temptations -- convenient fast food on every corner, girl’s night out featuring sugary margaritas, and supermarket shelves stocked with chips and sodas galore.

Top that with pressure from friends and loved ones and it just gets a whole lot tougher to stick with the healthy habits you’ve worked so hard to create.

You know what I mean. Friends out to lunch begging, “Oh come on, just one!” or fellow co-workers always trying to convince you to take part in the office goodies that are constantly a part of the office environment.

So, how do we combat temptations, stand up for our healthy choices, and encourage our friends and family to respect our healthy lifestyles? Simply put, how do we remain healthy in an unhealthy world?

1. Know Your Stuff

No one’s going to believe in you if you don’t believe in yourself. The conviction in your choices has to be strong enough to withstand judgement from outsiders. But it’s easier said than done.

The best thing you can do is educate yourself on why you’re doing what you’re doing. That way, instead of a defensive response to your bestie urging you to try some of her nachos, you can educate them instead as to why you’re skipping them.

It’s important that as women, we’re encouraging each other to be our best selves. Having an educational conversation with the people around you will be a win-win. But that means you have to know your stuff and be firm in your convictions.

Try explaining how much better you started feeling when you removed greasy food from your diet. Or how you’re working really hard to lose 15 pounds by Christmas and know the nachos won’t help. You’ll feel more confident when you’re educated and it’ll become easier to stand up for yourself in a way that feels good.

But hey -- if you’re that friend pressuring someone to eat food that you know they’re working really hard to avoid… well let’s just say, don’t be that friend. 

2. Communicate Openly with Friends and Loved Ones

It’s easy to be overwhelmed when you feel like you’re the only one in your circle who’s even attempting to live a healthy life. Your kids have pizza every other day, your husband seems unable to live without dessert, and nearly every photo on social media includes a friend of yours holding a Mai tai. Great.

The first step is to ask your loved ones for support. Tell them you want to make healthier choices, so you feel better with more energy.  Maybe you’re concerned about aging and staying healthy as you age, living a long life free of disease.  The key is to communicate. Your family can’t read your mind!

Make it really obvious that you’re changing your old habits for new, healthier ones. Whether that’s posting your gym routine to Instagram or filling the pantry with almonds instead of Oreos, it should be really clear to the people around you that this is important.

3. Get Others Involved

You don’t have to do it alone! Include your family and friends in your healthy habits and urge them to get involved.

Decide on healthy recipes with your family and make an effort to cook together. Start a fun fitness challenge with your coworkers. Go to the gym with your friends instead of going out for drinks.

When you encourage others to join you on your health journey, they will benefit, and appreciate your support. We can all learn together. We as women need to education and support other women and our children why it’s important to lead healthy lives.

4. Find a Likeminded Community

Once you start living a healthy lifestyle, the community will naturally follow. You just have to get out there.

For instance, once a week, you can trade your solo gym workout for a group exercise class and meet some new people. Spend time at the local juice bar. Chat with the farmers at the fresh food market. Nurturing this new community will only strengthen your bond with eating better, healthier foods and taking care of your body.

There’s a whole online community of likeminded health-conscious people, too – which you probably already know since you’re here. Connect on social media with other individuals who want to learn about implementing a healthy lifestyle.

5. Lead by Example

Sometimes, you’re not going to have the support you need from friends or loved one. But that’s ok. In this case, you need to lead the pack.

For your kids’ bake sale, bring protein packed oat clusters instead of sugary treats. When you’re invited to dinner or a party politely ask what’s on the menu and ask if you can bring a veggie tray instead of fattening dips and desserts. And it never hurts to be proactive, if it’s a pizza party you might want to eat before you go and snack on the veggies (that you brought).

Leading by example will give you the self-assurance to stick with your healthy lifestyle no matter what anyone else has to say. There’s nothing better than inspiring others and to feel good about the choices you made after you leave the party.

6. Mindfulness - Slow It Down and Take a Breath

No one is perfect and you shouldn’t expect to be. Being healthy in an unhealthy world can take its toll since there are so many unhealthy choices constantly thrown our way.

Notice these moments of stress, stop, and take a 3 or 4 deep, cleansing breaths. You may even want to plan these “check-ins” into your schedule.

Practices checking in with yourself as you come to the end of your lunch break, on your way to pick up the kids from school, or before bed. Remind yourself to breathe and ask yourself how you’re doing. Acknowledge your efforts and be proud of yourself accomplishments.

It’ll be absolutely essential you have a plan to reset.

How do you manage being a healthy, strong woman in such an unhealthy world? How have you learned to cope with pressure from friends and family? Let me know your thoughts in the comments!

Is Intermittent Fasting For Women

You might have heard one of your friends or someone on social media mentions they are doing intermittent fasting for weight loss. You might think its just another trend, however, there is actually some good research and science-backed benefits on why this is not just a trend. Intermittent fasting produces more weight loss compared to long-term calorie restriction. 

What is Intermittent Fasting?

Intermittent fasting is a dietary approach where you only eat during specific time periods, and then give your gut a break from digestion and insulin spikes for 16-24 hours or more. I personally eat in this manner and have coached many clients, who have experienced tremendous benefits in health and weight loss. The basic American diet routine has shown us that what many of us have been doing has tragic results. Many now have chronic inflammation which brings about troubles like immune and hormonal dysfunction, thyroid disease, cancer, and even weight management resistance. Intermittent fasting is known to be a wonderful tool for taking care of these issues. There are a few reasons why it's particularly useful for weight loss.

Walk right into a mechanic's workshop and you won't see just one device hanging on the wall. You'll spot a fixed board covered in tools of all various sizes and shapes. Each has a purpose and a value, yet you wouldn't necessarily utilize every one of them at the same time.

Nutrition is not much different: There are a great deal of different tools you can utilize to maintain healthy functioning as well as look the way you desire. Understanding just what those tools are, when and how you can best utilize them, can aid you to maintain and improve your health.

Intermittent fasting seems complex, however it actually a very simple concept. The idea is to not consume food for 12 to 24 hours, therefore, only consuming food during specific hours of the day. Research shows you get the most benefits of Autophagy is when you fast 16 hours or more. Autophagy is a natural way the body cleanse itself. For examples, this is one scenario how it works; you stop all food intake after 7 pm, sleep, awaken the next morning, skip breakfast, and continue the fast up to mid-day. Only drinking purified water, organic coffee, or tea. Food for that day is consumed between the hours of 2 and 8 pm. As you get familiar with intermittent fasting, you can push that window of time to be much more press. Some like to eat earlier in the day rather than the night hours, i.e. 9 AM to 3 PM, whichever works well for you. The key is to consistency find what works for your schedule and lifestyle.

What are the benefits?

•    Weight-loss
•    Anti-aging
•    Upgrade in cell Autophagy
•    May help with prevent diabetes

Who should not do intermittent fasting

•    It is not for you if you are not eating healthy whole foods, but more sugars, carbs and junk food.
•    If you are on medication such as insulin
•    If you are not providing your body with enough calories
•    If you have a history of eating disorders such as bulimia or anorexia
•    If you are pregnant or planning to become pregnant
•    If you are on any medications, you need to talk to your doctor before doing any intermittent fasting

References:

1.    Short-term fasting induces profound neuronal autophagy: https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376
2.    What is Autophagy? https://www.news-medical.net/health/What-is-Autophagy.aspx
3.    Alternate-day fasting and chronic disease prevention: https://academic.oup.com/ajcn/article/86/1/7/4633143
4.    Metabolic Effects of Intermittent Fasting: https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-071816-064634

Do Emotional Eaters Have BusyBody Problems?

Something to think about, busybodies are commonly driven by excellent intentions yet they're driven by subconscious reasons.

Are you wondering if you're a BusyBody or have BusyBody patterns?

Let’s explore the following 3 scenarios below:

The Caretaker

You are very in harmony with people in demand. You really feel good being mama duck, seeing to your little ducklings are done in a row, right where you desire them, where their more than happy and secure.

Have you ever tried to change a person to the way you think they should be? Have you ever felt aggravated that people didn't do exactly what you asked, as well as resisted you and challenge you?

The Rescuer

You really feel you must step in, save the day, take control of the circumstance. Have you ever felt pain because the person you're aiming to aid, kindly or not-so-kindly informed you to butt out? Do you consistently do your kids' homework, and/or make the last-minute drive to school if they have forgotten their homework at home? Then to end up with youngsters that anticipate you to be the homework fairy?

The Do-Gooder

You volunteer when you should not, then it makes you feel resentful and stressed. Have you ever before seemed like an overloaded and stressed out martyr due to the fact that you realize far too late that you've taken on to much? No one else is raising their hand, and the worry falls on your shoulders.

I don't imply to suggest that aiding is a bad thing. We are hard-wired to help each other and also, it's a natural element of being a person. The problems arise when individuals attempt to aid all the time, further effecting our own quality of life or ability to care for ones health.

Do  scenarios like these lead you right to the refrigerator? You can get out of the busybody trap and get your life back.

Why it's very easy to fall into the busybody trap

Two reasons people become busybodies:

Control or lack thereof. Psychological eaters are usually controlled freaks since we feel out of control ourselves. Going a bit deeper, the ego should be in control; as well as the ego always must be right.

Everyone enjoys the thrill of stepping in and saving the day ... however, ego is hard-headed. Vanity drives to take over so you can be smarter/wiser/stronger and more in control compared to others, however, that commonly backfires when people see you as a hard-headed know-it-all.

Disturbance. Concentrating on other people's problems additionally offers an effective distraction from our own issues, feelings, truth, as well as thoughts. It's uncomfortable to encounter our own stuff as well as easier to hide behind other individuals’ troubles.

Here are 5-steps to stop the BusyBody and take your life back:

1.       Never say yes until you take the time to think about. Tell the person that is asking you will have to get back to them. Give yourself at least one day to consider and think about what you will be sacrificing in your own life. Can you really afford the added time, effort, and stress? Constantly saying "I'll do it" at your own expenditure causes stress that creates emotional eating. Help only when it feels great to assist! Otherwise, say no. There are others that could do it!

2.       Inform on your own, "Not my apes, not my circus!" There are circuses taking place all around you. You have an option whether you enter the ring or otherwise. Dramatization = anxiety. You meddle, feelings get harmed (they probably really did not desire you to butt in but were too respectful to claim so), as well as you pacify with food.

3.       Ask yourself, "What landed me in this situation?" if you're already in a situation that's backfiring. The response is always, "I got myself in this situation." Taking responsibility requires you to be extra familiar with your choice, as well as prevent you from making it again.

4.       Say no more often ... to yourself. Tell yourself, it's fine not to butt in. People are who they are. You cannot change them. If you're doing your children' homework, remind yourself, homework aids children to the discovery of the subject. It additionally shows them self-control, obligation, and most importantly, effects. Real life is an extreme area for any individual that is used to being rescued!

5.       Do not handle other people's problems. Rather than having compassion as well as attempting to take care of the scenario for them, show concern, but urge them to fix their own situations. Empower them, do not be superior to them, and don't drain yourself aiming to help.

Being a busybody is ineffective. It can damage connections, destroy your health, trash your state of mind, and prevent you from enjoying life.

When you start to see when you're stepping into scenarios that have absolutely nothing to do with you, you reduced your anxiety as well as reduced your yearnings.

The biggest obstacle is recognizing when to say no to others as well as to yourself. Push away the discomfort and focus on improving yourself. Making this adjustment may be some work, but it will instantly minimize weight on your mind ... and also your body! I assure!

If you desire different results in your life, you'll have to take different actions. This can be an exciting adventure if you choose. 

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Hydration And How Crucial It Is For Your Health

Water affects every organ and cell within your body. You may not have known this, but water even plays an enormous role in the health of your back and spine.

Most of us associate dehydration—when more water is moving out of our body than we are taking in—with muscle cramps, fatigue, and extreme thirst. Indeed, these are just some of the consequences of subpar hydration. But, did you know that dehydration affects your brain as well?

Our brain is made up of around 73% water. If we don’t keep up with our water intake, especially in hot weather or while exercising, our thinking and cognition can suffer. In one study, adolescents who exercised for 90 minutes to a state of dehydration experienced significant shrinking of brain tissue, much like a sponge left out to dry.

Make sure you drink enough

Recommendations vary depending on weight, age, and activity level but an easy one to remember is 8x8, or 8 glasses of 8 ounces of water each day. You can also divide your weight in pounds by 2 and drink that number in ounces. For example, a 130-pound female would need 65 ounces (135/2) of water per day. Many experts recommend drinking to thirst—if you are thirsty, drink!

Mental benefits

Not only does staying hydrated help balance your mood by aiding in body regulation and brain function, but it also offers some big-time benefits for your memory. Yep, it’s true. Proper hydration can help improve the flow of both blood and oxygen to your brain, ultimately helping strengthen cognitive function and memory.

Fighting fatigue

 The equation here is a simple one—a well-hydrated body is a well-energized body. Combine that with the fact that hydration can also contribute to better sleep, and you may be able to kiss the need for that regular cup of joe each morning goodbye. (Sip mindfully as you enter the evening hours, though, since consuming liquids too close to bedtime could leave you running for the bathroom in the middle of the night).

Maximize Physical Performance

If we do not stay hydrated, physical performance can suffer. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2 percent of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10 percent of their water weight via sweat.

This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.

Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80 percent water.

How to Tell if You're Dehydrated

·       Your pee will be dark in color (resembling apple juice)

·       You may feel nauseous and experience fatigue

·       You might cramp up, lose focus, and feel groggy

·       You stop sweating

Hydration is also important for health reasons

Dehydration can cause a dangerous imbalance in blood-sodium and fluid levels, which can lead to serious illness and even death.

The risks are heightened in extremely warm weather. If you're training outside in the heat, make sure to take in extra fluids to keep your body temperature down and prevent cramping.

Water is truly the elixir of life. As you experience all the wonderful milestones of summer, remember to drink plenty of water and eat a diet rich in hydrating whole fruits and vegetables to keep you going strong all summer long. Your body (and mind) will thank you!

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ONE SIZE FITS ALL DIETING MYTH

ONE SIZE FITS ALL DIETING MYTH

It seems like every time you open a magazine or get an email from your favorite blog, there is another diet-to-end-all-diets.  Guaranteed to make you lose pounds and inches just by eating potato chips and drinking martini’s all day (wishful thinking!).

The reality is this, fad diets don’t work and there is no such thing as one-diet-fits-all. 

No one person is the same. We have different hair color, eye color, some of us are tall, some are short. Some of us can eat mac-n-cheese several times a month and not put on a pound, some of us look at a brownie and gain a pound.  We also have different genes and family history. With all these differences, why do we think we can follow the same diet and get the same results?  If that were the case, I refer you back to the potato chip and martini diet and wish you the best of luck.

What is important in finding your diet sweet spot is first throwing out the term ‘diet’ and learning what works best for your body and your lifestyle.

Stop dieting

First and foremost, if you want to sculpt your body, lose body fat—and maintain—you have to ditch the word “diet” and understand you’re making a life-long change. If you work hard to get the body you want by following a healthy whole food plan, you can’t abandon your meal plan and expect to keep the weight off or continue to feel as good. When you’ve taken the time and patience to find the right food for your body, it is important to continue to incorporate that into your lifestyle.  

Lets take Keto as an example.  As you probably know, Keto means substantially limiting your intake of carbs, instead packing your daily menu with protein. If you’ve lost a significant amount of weight on Keto—after trying a more balanced approach of cleaning eating—that probably indicates your body doesn’t process or burn carbs and it would be best to stay on a low carb way of eating.

We’ve all heard the stories and probably know people who have lost weight but end up gaining it all back and then some. The reason is usually because you’ve approached it as a diet and now that you’ve hit your goal weight, you go back to eating the way you used to. The trick is to learn how to make what worked a permanent part of your life so it doesn’t feel like a permanent diet.

Listen to your body

There are some things you can’t know without blood work. Things like a Vitamin D deficiency or low testosterone (yes, this is a thing for women too).  However, even without having your blood work done, your body does give you signs and if you listen to them and keep track of them, these signs can be extremely helpful in finding your best way of eating.

You could be very sensitive to gluten and therefore your bloated frequently. Or maybe you live with recurring heartburn. Or you hit a wall everyday at 2:00 pm. These are all signs you can learn from and adjust your diet to subside symptoms.

This is where a food journal can be extremely helpful.  If you don’t already do it, it’s very simple to get started. Grab a notebook or download and app (there are tons for iOS and Android) and start tracking what and how much you eat.  When I say track, I mean track everything. Include notes about how you felt—your energy levels, any physical symptoms, your mental focus, etc.  While you’re working on understanding what is right for you, its important to include as much detail as possible so you can evaluate what might be giving you heartburn or causing your energy to tank in the afternoon. 

Once you’ve gotten into the habit of keeping a food journal, it becomes second nature and will help you stay on track.

Stick with it

If you’ve ever worked with me, you know I like to work with new clients for a minimum of six months.  If you’re just starting out on a new workout program, it takes time to see results.  And just as it takes time to see results from exercise, it takes time to dial in the right nutrition plan. I ask my clients to weigh in every week, but we also do pictures, measurements and body fat percentage every three weeks. I also create a new meal plan every three weeks.

The reason I do this is because everyone is different and it takes a consistent effort to understand what works for each person. 

Its important to realize it may take time, especially if you’ve never evaluated your diet, what works for you. Be patient.

Everyone cheats

Everyone enjoys a treat now and then. And sometimes, temptations get the best of us.  Its important to accept that just because you had something that wasn’t on your new healthy nutrition plan doesn’t mean you failed and you should give up. It means your human and you need to accept the hiccup, get back on track and focus on the next day.

Case study

I’ve worked with thousands of women and no two are the same. For instance, I have one client where we tried several different strategies. We started with the basics of eliminating gluten and dairy to see if those were causing the problem of eliminate body fat. Then we tried different versions of carb cycling, we tried higher protein and fats and lower complex carbs, nothing worked until we tried Keto, which is no carbs, and to our surprise the weight and body fat started dropping.

Another client would be able to have high carbs, and continued to lean up and change body composition just by staying on her whole food meal plan. But she couldn’t have any cheats or her body wouldn’t shed body fat. But then another client would be able to stay high carb and have 1 to 2 free meals every weekend and continued to lean up. 

No two bodies are the same and that’s why I encourage my clients to stick to the meal plans I give them so we can figure out what is working and what is not. The only way to figure these things out is to be precise, consistent and patient. 

You know the term “if you do the same things, you get the same results”, therefore, “if you want different results, you need to do something different”. 

Figuring the nutrition out for my clients is what I am great at. It takes the pressure off of them so they can live life and not worry about the details. After it is figured out I teach them how to track and design their own nutrition so they can continued to be successful. That’s the goal, so when my clients have completed their programs they know how to maintain for life. 

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Whole Food Nutrition Plan

Are you eager to turn back the clock on aging? Would you like to find a natural way to look your best without turning to plastic surgery?

Slowing down aging in your body starts with what you eat and drink on a daily basis. If you eat lots of processed low-nutrient foods, and sugar-filled or artificially sweetened beverages, your skin, hair, and nails will reflect these choices. Anti-aging foods will provide you with the all good nutrition you need to slow down the aging process. When you eat real foods with key anti-aging nutrients, you become healthy on the inside which is reflected on the outside by an outer glow of vibrant health that everyone will notice. Organic whole foods which contain the following key nutrients are the best choices for fighting the aging process. 

That’s why you should follow nutrition plan loaded with whole foods that will reverse aging. These foods are all packed with anti-aging properties. If you stick to these foods, not only will you look younger, but you will also be fit. You can follow nutrition plan that is set for a month in order to learn how to incorporate all these healthy foods into your diet. You will need to prep your food once a week for maximum success and make sure to follow each plan for one week. Make sure you have a digital scale to weigh your foods and remember that good and timely organization is the key to success.

Breakfast

Probably the best way to stay energized later in the day is to treat yourself to a super healthy breakfast! This will definitely give you energy, satisfy your appetite, and give you the best possible start of the day. You can start your day with a healthy and light breakfast that will include: 

● 4 egg whites with 1 yolk

● 2 white corn tortillas

● 1/3 avocado

● 2 Tbsp salsa

 
Lunch – Sandwich

Ah, the lunchbox. Sometimes you may face real challenges when thinking about the midday meal. There’s a high chance you want healthy options that keep you full enough to stay away from the vending machine come mid-afternoon, and won't leave you raiding the pantry a couple of hours later. So, here is an idea for a super healthy lunch that will satisfy your appetite and make you feel good at the same time.

● 2 slices toasted Ezekiel bread

● 3 oz Tuna (rinsed if from a can)

● Lettuce and tomato

● 1 Tbsp mustard

Dinner

You’ve tried to think of a nutritious dinner plan many times and you always fail to stick to it. But, that’s about to change. So, here is an example of nutritious dinner that is all about making weeknight meals a little easier, without giving up any of the big, bold flavors that make cooking and eating so fun.

● 4 oz fish of your choice

● ¾ cup quinoa or brown rice

● 1 cup chopped sautéed veggies of your choice mixed in with quinoa

Snack

What you eat between meals matters more than you think. These choices boost your metabolism and help you lose weight fast. Here are some snack choices you can combine between regular meals.

● ¼ cup almonds

● 25-gram protein shake blended

● with one cup unsweetened almond milk

If you're going to bulk up, lose fat, or stay healthy, you'll also need a goal-specific nutritious plan to get results. With the right plan and the right discipline, you can get seriously shredded in just one month. Make sure to follow this nutritious plan that includes super healthy breakfast, lunch, dinner as well as snacks and the results will speak for themselves!

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

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Foods That Make You Age and Foods That Stop the Aging Process

What you eat affects you for better or worse.

You must have heard that sentence many times. And it really is true! What we eat and how we take care of our body will affect the way we feel and function on a daily basis. Aging is a normal part of the life process, but some foods are actually making you grow old faster. While a few indulgences won’t age you overnight, a continuously poor diet can accelerate the aging process over time. So, here is a list of some foods to consume in moderation in order to look as young as you feel.

1.      Sugar

Sugar is the number one food to avoid if you’re looking to slow down the aging process. Among all other bad things that it does to your body, sugar damages your skin’s collagen, a protein that keeps skin youthful and firm. Sugar as well as artificial sweetener will cause you to crave more sweets. As a result, too many sweets can damage your skin’s collagen, because of its inflammatory response. Unsurprisingly, too much sweet stuff is also bad for your smile. It doesn’t only increase the risk of cavities, but the phosphoric and citric acids in soft drinks, along with the huge amounts of acidic sugar will wear down tooth enamel. 

2.      Charred Meat

Charred meats contain pro-inflammatory hydrocarbons that damage the collagen in your skin.  Research shows AGEs (Advanced Glycation End products) absorbed into our bodies and when there’s too many of them, they can cause wrinkles and sagging skin because they damage collagen and elastin, which keep skin looking youthful. 

Charred meat also use up vitamin C, which is central to collagen formation. This, altogether, speeds up the aging process.

Read more: http://www.dailymail.co.uk/femail/article-2167317/Is-BBQ-ageing-Why-delicious-char-grilled-food-giving-wrinkles.html#ixzz4NJeG9imU
Follow us: @MailOnline on Twitter | DailyMail on Facebook 

3.      Salt

Your body needs salt but over salting is a big NO if you want to slow down the aging process. It is widely known that prepackaged frozen foods are high in sodium that dehydrates the body and make you retain water, as well as cause so-called puffy look. 

4.      Alcohol

The ultimate dehydrator - alcohol also robs our bodies of B vitamins, as well as vitamins A and C, which are vital for youthful skin and overall health. Excessive alcohol completely exhausts minerals including magnesium and zinc, as well as essential fatty acids, all of which are needed to slow down the onset of premature ageing.

5.      Fried Food

Trans fats and hydrogenated fats are damaged fats that can be found in fast foods as well as deep fried foods. They reduce the fluidity of your cells, burden the liver and add to inflammation, thus resulting in ageing. They also contribute to damaging the collagen in the skin, making it look

On the other hand, foods that contain a rich source of nutrients will significantly slow down the aging process. Commonly called “Nutrient dense” foods are not processed and do not contain artificial or synthetic ingredients. Here are few examples of healthy and nutrient rich foods.

1.     Green vegetables

Green vegetables such as kale, spinach and broccoli are responsible for keeping your skin hydrated and healthy. They are high in fiber and rich in essential nutrients.

2.      Blueberries and raspberries

They are very rich in antioxidants which have the ability to neutralize free radicals and help prevent cell damage. Antioxidants in blueberries also protect against inflammation, thought to be a leading factor in brain aging, Alzheimer’s disease and other degenerative diseases.

3.      Nuts

Being rich in omega fatty acids, nuts are a perfect age fighting food. To add to that, nuts can strengthen your immune system due to their rich mineral count. 

4.      Fish

Fish is a food of excellent nutritional value, providing high quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium, and iodine in marine fish. It’s rich in fatty acids, which suppresses the discomfort of chronic inflammation. A proper amount of Omega-3 fatty acids found in fish, enhance the feeling of well-being.

While you can’t stop aging, you definitely can, slow it down. The first step toward good health is eating right. What we eat influences how we feel, so make sure to incorporate foods rich in antioxidants and healthy proteins in your diet and start living healthy!

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

BENEFITS OF APPLE CIDER VINEGAR

Food is more than fuel to power your next workout. It’s how you maintain the parts of your body that keep daily life working like a well oiled machine. There are some foods that have incredible healing abilities should your body stop functioning properly. One of these is Raw Apple Cider Vinegar. Make sure you are buying organic raw unfiltered. As the name suggests, apple cider vinegar is a specific type of vinegar made by distilling apples. From effectively treating ulcers to minimizing the symptoms of acid reflux disease, this liquid can pack a real punch in advocating for your health. Here are just a few reasons you should put Apple Cider Vinegar in your daily diet:

1. Detox For Your Body - This vinegar acts as a liver and lymphatic tonic. We put our livers through a lot, (especially if you’re a drinker) and though the liver naturally detoxes your system it won’t work as effectively if it becomes damaged or hindered in any manner. That’s where the vinegar comes in to ensure the body is removing toxins properly by aiding the liver.

2. Regulate Your Body’s pH - Being balanced is a big deal; both mentally and physically. Your pH is responsible for a lot of the balance that chemically works through your system. Apple cider vinegar contains acetic acid, which is acidic in nature but has a more alkaline effect on the rest of your body. Which is a fancy way of saying it helps keep your pH balanced. Thus brings down the likeliness of cancer and dramatically increases your energy.

3. Can Support Weight Loss - Many studies have shown that Apple Cider Vinegar could potentially help with weight loss; as for the exact reason why, we don’t know. It could be because of a reduction in sugar cravings. And, when you cut out sugar you cut out some fat! Additionally, Apple Cider Vinegar improves detoxification. For weight-loss use 1-2 Tbsp plus 8 oz water and drink before meals 3 times a day.

Here are a few recipes to make adding Apple Cider Vinegar to your diet easy:

Secret Detox Drink Recipe’s from Dr. Axe: https://draxe.com/recipe/secret-detox-drink/

Feeling Bloated? Here’s a great recipe: http://betsylife.com/beat-bloat-apple-cider-vinegar/

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If you’re passionate about taking your health and fitness to the next level but aren’t sure where to start, send me a message for a FREE consultation. You can save 10% by mentioning you found me through this article.

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RANCHO EGG BASKETS

Rancho Egg Baskets

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EATING HEALTHY TIPS FOR DATES, LUNCHES & PARTIES

I’m often asked, “How do I handle parties, holidays, dates, business meetings, and the break room” It’s true that many of these occasions add tremendous temptation. So, here are my tips:

• Eat before you go to a party and decide in advance what you will or you won’t eat. Almost all parties have a raw vegetable tray and ice water. Arriving full will help avoid any last-second justifications.

• Host the party yourself! That way you have more control of the menu and can easily create healthy options both you and your guests can enjoy.

• Keep a glass of water in your hand as you socialize. And, socialize far away from the food table.

• If clients or vendors suggest going to lunch, simply decline and welcome them to your office for the business discussion at a non-mealtime.

• For business meetings you can’t avoid, bring your own meal. Few will even notice.

• For dates, suggest a healthy restaurant in advance and study the menu online before you arrive. Also, don’t be afraid to order exactly what you want, even if it’s not listed. For example, say I’d like grilled chicken with steamed vegetables and no butter. Most restaurants will gladly accommodate.

• For Girls’ Night Out, suggest an activity such as pedicures, a movie, a play, a hike, or shopping at your favorite mall. You’ll be glad you did!

• As for the break room, just stay away. Keep your food in your own mini refrigerator or at your desk. It’s not super classy to be rummaging through leftovers anyway.

• Often holidays are centered on food. First, don’t let yourself indulge days before and days after the actual holiday. This can easily turn into a month of sabotage. On the actual day, plan ahead what you will eat and what you will not. Plan to do a little extra cardio on the day before or after. And, most of all, remind yourself that it is just a couple of hours. Staying on track for a holiday might seem difficult, but if you make up your mind it’s totally possible.

• Reward yourself for staying on your nutrition plan with a new nail polish, a book you’ve wanted to read, new earrings, etc.

Remember that accomplishing your goal will feel and taste better than falling off track at any party. You are in control. You don’t have to make excuses or explain yourself. You’re simply choosing to be healthy, feel good, and look good. Others will quickly be inspired by your example.

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

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WATER: PURE & SIMPLE

Drinking water is key to any fitness program, but it’s especially crucial to strength training. I recommend all my clients drink 1 gallon of water each day.

Almost two-thirds of the human body is made up of water. Drinking 1 gallon of water a day offers softer, clearer skin, healthier hair and nails, and clearer thinking. Water also acts as a natural appetite suppressant and aids in metabolism. When you are dehydrated, your body often confuses dehydration as cravings for sugar. So, drinking water throughout the day will keep your body optimally hydrated, cravings for unhealthy foods at bay, and your goals in clear vision.

Drinking 1 gallon can seem like a lot if you are accustomed to drinking far less. So, here are a few tips that might help you:

• Carry water with you wherever you go

• If you don’t care for the flavor of tap water, invest in bottled or filtered water

• Drink chilled water or ice water

• Add a little flavor, like fresh-squeezed lemon

• Always have water accessible and convenient

• Act each time you think I should get a drink

• Drink from a 32 oz container rather than an 8 oz glass

• Just like planning your nutrition, pacing yourself throughout the day makes hydrating more simple:

  • Drink 16-20oz of water first thing in the morning

  • Drink 1-liter water during your workout

  • Drink 1 liter every 3-4 hours

  • Drink 1 glass of water each time you crave sweets

  • Drink another 2-3 glasses during down time such as watching TV, surfing the internet, or taking a bubble bath

Water is the only drink for a wise man.
~Henry David Thoreau

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