Tips from My 18 year Fitness Journey

  Tips from My 18 Year Fitness Journey!! Tips & Lessons from my personal Fitness Journey. I share with you the latest health and fitness information that really works in the real world before anyone else. No amount of exercise will correct hormone imbalances for fat loss: You must control your Leptin hormone in your battle to lose body fat and put one more hormone on your side. People are unknowingly fighting a losing battle with leptin every time they attempt to lose weight. Your body depends on high levels of leptin and sensitive leptin receptors to burn fat. Anytime you go on a diet and reduce your calorie intake, leptin levels plummet and fat burning is dramatically reduced. Because leptin’s main function is to protect your body against starvation, and in the midst of decreased food intake (i.e. dieting), your body unfortunately views your stored body fat as a ...(Read More)

Flat Belly Stop Eating This Protein

The gliadin protein in wheat is an opiate and highly addictive. Eat a slice of healthy whole grain wheat bread, and your blood sugar and insulin go sky-high. This in turn stimulates the growth of belly fat and increases inflammation. Gluten is a protein that forms in foods when two other proteins, gliadin and gluten combine. Foods containing gluten and gliadin proteins include wheat, barley and rye, and grains related to these such as spelt and kamut. In the early 1950s, Dr. Willem-Karel Dicke was born in 1905, in Dordrecht, Holland, and died Utrecht in 1962. Dr. Dicke was a Dutch pediatrician who pioneered the gluten-free diet as a cure for celiac disease. This diet remains the only true treatment for this condition, requiring patients to avoid all traces of gluten in foods consummation. Wheat The National Institutes of Health, in its brochure “Celiac Disease,” advises people following a gluten-free ...(Read More)

Knowing what is in our food is a complex problem

The problem is more complex than blaming any one person. As a Health and Wellness Coach, I spend many hours every week researching the food we eat. Just this week I spent several hours getting through the gatekeepers of a company. I wanted to know for my clients what part of the Agave plant they used and what they used as a processing method. I knew that one part of the agave plant processed one way would yield a low GI of 30 and another part of the agave plant processed another way would produce a high GI of 70. One would cause high blood sugar, heart disease along with speeding up the aging process and the other would produce low blood sugar,  anti aging i.e. slowing down the aging process, and a more healthy lifestyle. Having a job, kids and family where does a parent find the time to ...(Read More)

Small Seeds with a Big Impact on your Health and Wellness

Small Seed, Big Impact The wonderful world of flax seed—by the numbers. A powerhouse food packed with health benefits. If you’ve not added flax seed to your diet, you will soon. First cultivated nearly 3,000 years ago, flax seed has been around a while. Back in the eighth century, King Charlemagne was so convinced of the goodness of flax seed he enforced laws that required the people of his land to eat it. Now, 1,300 years later, experts realize Charlemagne’s suspicions were spot on. Evidence has shown flax seed may help lower your risk of cancer, lung disease, stroke, heart disease, and diabetes. Recognition of these health benefits has lead to an increase in the amount of flax seed being added to foods such as oatmeal, crackers, and bread. You may want to add it to your food as well. 3 Ingredients What makes flax seed so great? Its reputation ...(Read More)

It’s Spring and Fiddlehead season; enjoy this Yummy Recipe.

Sauteed Fiddlehead Recipe It’s Spring and Fiddlehead season—many ask how do I prepare this great green. Here is a simple and delicious way to prepare. After cleaning fiddleheads bring two cups of fiddleheads to a boil and cook one minute.  Remove from heat and drain. Two scallions-sliced or cut in pieces One large clove of garlic or two small—sliced 1 tbsp Coconut Oil Season to taste with salt and crushed red pepper. Heat coconut oil and saute scallions for one minute, add garlic for another minute and now you are ready to add fiddleheads.   Add salt and red pepper to season.  Stir fry for no more than 5 minutes.  Serves 2 to 3

Stop The Bloat And Have More Energy

Balance Your Hormones and pH Levels With Food And You Will Not Become A Skinny Fat Person! Burn Your Fat Not Your Muscle Wild Salmon or any cold water fish with omega-3 fatty acids alter the expression of certain genes, causing your body to burn fat instead of storing fat. Apples with their fiber content are filling and the fiber helps rid your body of fat and calories from food you eat. Quinoa is a complete protein, it has all the essential amino acids to build muscle. Lentils are rich with resistant starch , a carbohydrate that encourages fat burning as a source of energy and shrink the size of fat cells. Olive oil has monounsaturated fats to switch on genes related to fat burning or fat storage. Eggs have choline, a compound to block fat absorption. Low fat or nonfat greek yogurt contains calcium the mineral that slows cortisol ...(Read More)

This makes you smarter

Sure, exercise is good for your health. We all know that. But exercise is also a scientifically proven way to make yourself smarter. According to Gretchen Reynolds, author of the soon to be released The First 20 Minutes, a book about the science of exercise, recent research shows that exercise can help your brain resist physical shrinkage and improve cognitive flexibility. “Exercise,” she writes in this New York Times article, “…does more to bolster thinking than thinking does.” Here’s why. Your brain is a tissue and so like any other tissue, abuse, lack of use, and especially age causes its performance to decline. Sometime in our late twenties the hippocampus, the portion of our brains devoted to learning and memory, loses about a percent per year in total volume. So it’s no surprise that as we get older we naturally lose some of our memory and learning capacity. But what ...(Read More)

Lose Fat While Eating Chocolate

Chocolate Protein Pudding while keeping your insulin in balance, unless you like those love handles! Here is a protein packed snack that the whole family will love. It’s important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor. Servings: 1 Here’s what you need… 6 oz Greek Yogurt, plain, fat free 1 scoop high quality chocolate protein powder Sprinkle of unsweetened cocoa powder In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared. Garnish with a sprinkle of unsweetened cocoa powder. Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

What you can learn from Cavemen

How would you like to be naturally lean, muscular and energetic? To effortlessly maintain a low body fat, rippling muscles and picturesque health? Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, “The Primal Blueprint” to show you how to do just that. At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he’s healthier, fitter, happier and more productive than ever. So what is Mark’s secret? In his words, “Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents Weight loss does not have to involve the suffering, sacrifice, and deprivation we’ve been conditioned to ...(Read More)

5 ways to drop 5 pounds

I’d like to share five simple strategies with you for shedding five pounds of fat before the holidays. But first let me clear something up. Weight loss can be put into two categories. The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was. The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term. The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period ...(Read More)