 We live in a time where the quality of our foods decreasing, pollution is on the rise, we don’t cook at home, we don’t eat a balanced diet AND we are more stressed and getting less sleep than ever!
Daily supplements act as a way to “fill in the gaps” of our nutrition deficiencies, improve our immunity, help us with cravings and provide us with more energy. But in a store filled with supplements, how do we prioritize what’s the most important? First, let's get a few things straight about supplements... 1. They are not a substitute for good nutrition. It doesn't matter the supplement, the promises they make (who's trying to sell it to you) or how much you pay for it, there isn't a supplement out there that will replace healthy eating. They are called "supplements" for a reason. Always start off with increasing quality veggies, fruits, complex grains and proteins (quality and sustainable if animal proteins) to get the purest forms of vitamins and minerals, then fill in the gaps aka supplement, with supplements. 2. More isn't better You CAN overdose on vitamins and minerals. 3. If you are on medications, CHECK WITH YOUR DOCTOR before taking supplements. There are some that will have an effect on you with your medications and not all supplements "play" well with each other. 4. One a day vitamins aren't effective for most people The high dose of vitamins and minerals in one a days are typically best for those who are already pretty "on it" when it comes to their nutrition and just want a "top off'. The biggest flaw is that you can't possibly put all the nutrients you need in one single pill a day nor can you absorb it all at once. Multiple dose supplements taken at different times of the day are much better for time release during the day and for absorption in general. 5. All vitamins are created equal. NOPE! Many lower quality multivitamins are comprised of a lot of fillers and colors, and there is a huuuge difference in how the vitamin and minerals are comprised and extracted (synthetic vs whole food) and the quality of those ingredients. Now that's cleared up, what are the most important supplements to take? Luckily, you don't need an arsenal for good health, you just need 2 important ones to start (remember to check with your doctor first before taking any supplements!). Here's what I recommend. Whole Food Multivitamin: To ensure that the ingredients are coming from as close to nature as possible, choose a whole food multivitamin. Because the vitamins and minerals are coming from whole foods, these supplements contain the most complete sources of nutrients for your body, work better with your body for absorption, and are also easy on the stomach. You can take them without food in the morning with no issues! What to look for:
Omega 3 fatty acid/Fish Oil: Most of us don’t eat the required 2 meals per week of a wild caught fatty fish to get our Omega 3’s through foods. Vegetarian/Vegans have to plan carefully to get in Omegas from flax seeds, chia seeds, hemp seeds, winter squash and seaweed. We don’t just need Omega 3’s but also DHA, which are found in most fish and seaweed. Omega 3 with DHA has been shown to help with cardiovascular risks, metabolism/fat loss, hypertension, arthritis, stroke, prostate cancer prevention, and Alzheimer’s. What to look for:
That's it for your top priorities. These two should cost you less than $50/mo. Remember you are paying for quality! In the next post, I'll go over additional supplements that are great to take as well! Please leave any questions or comments below!
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 Coffee is a tricky subject when it comes to health.
My itself, coffee has a lot of proven health benefits. Here are a few: -natural appetite suppressant -protection against type 2 diabetes (yeah) -decreasing chance of Parkinsons disease, liver disease, liver cancer, and Alzheimer's disease (non-exhaustive list) -aids in weight loss and fat loss -natural pre-workout to help increase energy, push harder and burn more fat during exercise. HOWEVER, you won't get those benefits if you consume it like most of America where you become fluent in coffiese (the language of coffee) and add in a ton of sugar from the assortment of creamers and syrups. So, how do you flavor your coffee without adding a ton of sugar or inches to your waistline? Well, you can: 1. Adjust your palate by decreasing the amount of sugar and cream, purchase high quality coffee and learn to drink it black (which I did and drink it black often for pre-workout and for fun) 2. Make your own flavored creamer using different extracts (which I have also done and posted on in the past) 3. Use a high quality creamer only either non-dairy based (coconut or almond) or dairy based (organic, grassfed) which I also do 4. Use protein powder!! More on this below Yes! You can add a couple of tablespoons of protein powder to your coffee for a high protein, low sugar creamer of sorts. Because both the protein and coffee help to keep you feeling fuller longer, if you are a person who drinks coffee in lieu of eating first thing in the morning, this can give you a better, more balanced beverage meal of sorts giving you protein, carbs and fats with lower sugar. The protein powder can also help you if you have issues consuming enough protein for your workout needs, macros or body goals which will also help you crave and consume less carbs and sugars throughout the day. Lastly and the reason I use this method occasionally; I'm a little hungry, but not able to workout just yet. I like to workout before eating, but today I have to workout a little later, so the protein coffee will knock off the hunger edge until I'm able to workout. The best method is to add the powder to the coffee to reduce clumps and mix with a knife. If this still doesn't work, you can also add a couple of TBSP of cold water to the protein powder in a separate bowl to make a paste of sorts, then add that to your coffee. It won't dilute the coffee and you'll still get the protein benefits. Which methods have you tried to healthify your coffee?  Ya know, today I feel like a priest. All of these Thanksgiving confessionals and the "Hail Mary" type assignments I'm giving to help folks bounce back and regain control make me feel like I need my own confessional room. I've even started adding in the quiet tone and "my child" at the end of each sentence. 😂 First and foremost, you need to get rid of the thoughts and hangups of last week. No need to berate yourself, or swear to only drink green juices this week. Next, follow these 6 steps and you'll be either back to where you were or a little lighter by next week! 1. Increase your water intake. This will help with digestion, bloating, and flushing out toxins. Add lemon, ginger and or apple cider vinegar to help accelerate the benefits above. 2. Snack on Greek yogurt and berries The good bacteria in the greek yogurt helps to ease your gut which is probably a little p.o'd at you (and inflamed) from last week's shenanigans. The berries are great antioxidants and are a great low sugar option with a lot of fiber and can increase your metabolism. If you aren't into yogurt, drink kefir or kombucha for a similar effect. 3. Increase leafy and non-starchy vegetable intake to at least 5 servings (about 3.5 cups) Veggies take up a lot of space in your stomach for a few calories, so they help to keep you feeling fuller longer. Plus, they are high in fiber, some are great for protein and all are easier to digest. Eat your veggies first to make sure you get them in! 4. Drink green tea Green tea is one of the few drinks backed by science to help you increase your metabolism and lose weight. Matcha tea is the best, though any loose leaf or in the bag green tea works. Drink 2.5 cups daily to stabilize your blood sugar, reduce cravings and help you with weight loss. You can drink warm or cold, but it's best to drink unsweetened. If you make the tea hot, be sure not to use boiled water because it destroys all the good properties of the tea. p.s. Arizona tea (or other supermarkets pre-bottled tea) doesn't count. lol. 5. Step back from the starchy carbs. Limit yourself to 1-2 servings a day. Just cutting back on the starches a little will give you a drop in water weight in as little as one day! Starches cause water retention, decreasing your consumption will allow your body to purge your cells of this water quite quickly. SN: This is why you lose so much initially with low carb and keto diets. 6. Do interval and strength training. Both of these increase your metabolism by continuing to burn fat after the activity. Work in 2-3 strength days and 2-3 30min intervals days. If you're looking for a longer term way to get back in control of your health without giving up everything you enjoy, let's chat! I have many online and in person options to choose from with coaching!
http://bit.ly/mixchat  A few nights ago I made this gem which was freaking delicious and healthy! Low carb, soy-free, and gluten-free Mongolian Chicken!
This dish took a little time (still under an hour) because I chose to flash fry the chicken strips in coconut oil (about 2-3 min per side. They are sliced pretty thin). Cauliflower rice in place of regular rice, coconut aminos vs soy sauce, and stir-fried veggies (broccoli, cabbage, snow peas) made this a veggie-rich and healthy dish without losing the flavor AT ALL! This is an easy one to prep ahead of time as well so that it comes together in more like 15-20min. And here's the recipe: **For my veg-heads: This dish can be made vegetarian/vegan by using the Beyond Meat chicken strips or Gardin's orange chicken, though they both contain soy. Quorn chick'n tenders are another option as well. If you use one of these options, there is no need to brown, just skip to step 4 and add a little arrowroot powder slurry to the sauce to thicken (2 TBSP cold water and 1 TBSP arrowroot powder) add slowly!!*** Ingredients
1. Place the thinly sliced chicken in a large bowl with the cornstarch or ziplock bag 2. Flip the chicken in the arrowroot powder (or shake and move it around in the bag) making sure each piece is fully coated with arrowroot powder and leave it to sit while you make the sauce. Add the coconut oil (or oil of choice) to a large frying pan or skillet and heat on medium-high heat. 3. Add the chicken, shaking off any excess arrowroot powder to the pan in a single layer and cook on each side for 2 minutes. Make sure not to overcrowd the pan/skillet. Have them get golden brown on each side. When the chicken is done cooking remove it from the pan. 4. Add the ginger and garlic to the same pan and sauté until fragrant. 5. Add the coconut aminos (or sauce of choice), water and sugar to the pan and let it come to a boil. 6. Add the chicken back in the pan and mix to coat the chicken well letting the sauce thicken a little. 7. Add the green onions, stir to combine everything, and heat until well mixed. Add in some stirfried veggies and cauliflower rice (purchase pre-packaged or take cauliflower florets and pulse in a food processor until they look like rice) to finish it out!  Soo, it's officially hurricane season (started June 1st actually) and man are we getting it. Irma has been creating havoc and set to make its way up to Atlanta?! What?! With all you need to do to prepare for a storm or hurricane food is the one thing that many don't think much about unless you have allergies or sensitivities to certain foods. Some see situations like this to just throw caution to the wind and eat whatever, whenever especially when bored. However, if you've been working hard and have been focused on your nutrition and fitness goals, this is NOT what you want. Here's a list of foods that are on the healthier end of things as you prepare for whatever the storm brings. All of these foods require low to no refrigeration. Remember a meal is a protein + carb + fat and you will want each to make sure that you stay satisfied, healthy and alert for whatever nature may throw your way. For this list, I'm breaking it down to healthy proteins, healthy fruits, healthy veggies and healthy starches and healthy fats. Make sure to stay hydrated as well! Here are some healthy options in each category (this list is by no means exhaustive!) Healthy Proteins Canned Tuna, Chicken, sardines or clams, and salmon (packed in water) For my vegheads: Canned beans and tofu. *if sodium is a concern, rinse beans with water first Protein Powder (whey or vegan) mixed with water *have a shaker cup in case power goes out. Dehydrated meats (jerky): beef, turkey, salmon Protein bars (check out my protein bar post from last month) Healthy Fruits & Veggies Eat all of the fresh stuff first Frozen fruits and veggies (even if power goes out, they’re still cold for at least a couple of days and still very edible) Canned fruit in their own juices Unsweetened apple sauce in individual containers Dried fruit Larabars Healthy Starches Cook some potatoes ahead of time and store them Rice cakes Crackers (triscuits, rye crisps, ak-mak crackers) Cereal (Kashi, Rice you’ve cooked ahead of time Oatmeal (you can soak in water to soften it) Healthy Fats Nuts Seeds Nut butters For ideas on how to put this all together, check out the Hurricane Cookbook I found online courtesy of Florida International University (they know a thing or two about storms, hurricanes and disasters)... 
 From the grocery store to the gas station, there isn't a shortage of protein bars to choose from when you're short on time, but long on hunger. Protein bars are great for when you're in a pinch and need calories or you know you're going to be in a place (or meeting) where you won't have access to food when you want it. With all of the options available, how do you choose a healthy bar that isn't just a glorified and more expensive candy bar? Here's a quick guide of what to look for so that you choose the best bar for you. I have even listed some of my favorites. Full disclosure: I prefer real food at all times, so my list isn't extensive. But these are brands that I have tried and actually like the taste as well as the nutrition. Experiment and find a bar that works for you! Ingredients
Best bars that I've tried Quest (more so their natural line. The regular line is sweetened with sucralose so don’t consume them heavily though I looove the taste!) Rise Bar Tracy Anderson (it almost pains me to type it, but they’re tasty!) Vega Pure Protein NuGo Probar Oatmega Rx bar Jimmy's Protein Bar Lenny & Larry Cookie What are your favorite go to bars? If you're looking to maximize your weight loss efforts through nutrition without eating the same boring foods or blowing your budget, let's schedule a time to chat! I provide customized meal planning/nutrition coaching based on your lifestyle, food preferences and budget. You'll get easy to follow recipes to build a catalog of foods you love and a grocery list so that you know exactly what to purchase! http://bit.ly/mixchat This past Sunday I went to my first Metallica concert and oh my gah I was NOT disappointed!
Metallica stepped onstage at 8:45p and played until 11p. Not just sat on a stool and played, or stood in one spot and played, they covered every part of the stage and was giving us all they had for over 2 freaking hours!!! They took maybe 2-3 breaks where they stepped off stage to probably grab a water and a breath. These were no more than 2 minute breaks, however. Let's also keep in mind that this band has been touring for 34 years and all members are over 50! I mean, look at James the lead singer, in both pictures, dude is buff! Unknowingly, Metallica taught me a lot about healthy living in those 2 hours and 15 min. One, there is no way ever can you rock out like they did singing loudly, playing heavily and moving around the stage in the heat night in and night out (they are in a different city putting on a similar show EVERY OTHER DAY) without being healthy and in shape. Most 30-year-olds can't do what they did much less over 50-year-olds! This led me to learn more about their current lifestyles and here's what I found: Lead singer James is 53 years old. He eats organic vegetables from his own garden, harvests his own honey and meat. He walks and bikes regularly and does calisthenics mostly due to back issues (which I would've never thought he had, lol) Drummer Lars is 53 and runs for at least 30min daily, eats mostly salads and chicken, fish and turkey. No red meat or pork. He only drinks once every week or 2. Guitar player Kirk is 54 and does yoga daily. Bass player Robert is 52, does body weight strength training, runs the stairs and surfs to stay in shape. Lars (drummer) even credits the member's healthy eating and lifestyle with their longevity and he's a big advocate for making sure all of his bandmates eat well and stay balanced when on the road. Now, like most rock n roll groups, they weren't always living the healthy life. James went into rehab for drugs in 2001 and has been sober every since, and Lars went to rehab in 2004 and has been sober every since. The irony of this all, is that most of the concert goers were very unhealthy and had trouble walking up the stairs without stopping and or getting out of breath and were smoking (everything) and drinking tons! The point here is being healthy and fit isn't just about weight loss, it's about LIVING the life you want to live and doing the thing you love to do (for them music and touring) for years and years. Is your current health holding you back from living a life you enjoy? What would you do if you were in your health prime (for you)? Take a yoga class? Go biking or play more with your children/grandchildren? Travel more without being uncomfortable in the airplane seat or needing an extender? Hike? Run or walk a 5k? Don't think about nutrition and exercise as a way to just lose weight and have that as your only end goal, think about it as a way to LIVE! If you aren't where you want to be and you're ready to change that so you can live more and live happier, let's discuss a game plan that can work for where you are to get you to where you want to be. Schedule your call here:http://bit.ly/mixchat I stopped using conventional toothpaste almost 5 years ago after discovering how toxic some of the ingredients were. In this video I share what a few of those ingredients are (not at all an exhaustive list) and how you can make your own toothpaste with natural ingredients in less than 10 min! |
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