News and Rants (slightly informative)

All fat is NOT created equal! Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.  Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important. As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? So let me give you a definitive list of the fats to use, and the fats to ditch. Health-boosting fats Health-boosting fats are from: ● Nuts and seeds (hemp, flax, and chia) ● Fish ● Seaweed  ● Pasture-raised/grass-fed animals/eggs ● Olives ● Avocados ● Coconuts. I love “virgin” oils, and here’s why. Getting the oil out of a whole food ...

Do you ever feel a bit “overextended” in the belly after a meal? Perhaps “gassy?” Have you ever carried a “food baby?” Well, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could. There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat. If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them. If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally. 1 - Don’t overeat If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel ...

If you often feel hungry, you are not alone! There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party. But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life. It’s easy to mistake “psychological” hunger for “physical” hunger. I’m going to talk about the difference between both of these types of hunger, and give you some tips on how to figure out which is which. And, of course, I will give you a very filling recipe too! Physical hunger vs. psychological hunger Your "physical" hunger is regulated by the body through your hunger hormones. And of course, it should be. You don't want to be completely drained of...

Salt: The Delicious Health-Buster (And What to Use Instead) Yes, there are lots of different kinds of salt: pink, iodized, kosher, sea, etc. They come from salt mines in the ground, or from evaporating the water out of salt water. What they all have in common is that infamous mineral that I’m going to talk about below: sodium. In food, salt is used for both flavor, and as a preservative. Salt helps to preserve food by drawing out the water that bacteria and mold need to grow. Hence, preserving the food from spoiling as quickly. Would you be surprised to know that 75% of our salt intake comes not from the salt shaker? It comes from processed foods. Snacks like chips, pretzels and salted nuts are included here. But so are canned foods, pickled foods, boxed foods, deli meats, restaurant food, and fast food. Salt vs. Sodium Salt is actually "sodium chloride." It's about 40% sodium and 60% chloride; this means that one teaspoon of salt (5,000 mg) con...

The ketogenic diet is a very low carb, very high-fat diet. It has recently gained a lot of popularity in the wellness sphere because of some of its health benefits. A ketogenic diet has been shown to help some people lose weight (yes, even with high fat). It can also help improve certain health conditions, like epilepsy in children. Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider. What is “ketosis?” Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They use carbs first, whenever they’re available. This is why maintaining stable blood sugar can affect your attention, mood, and energy level. However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat. Ketogenic literally means “the generation of ketones...

Multivitamins are exactly what they sound like: multi ple vitamins . They're supplements that contain several different vitamins in each one. They can also contain several minerals and other ingredients like amino acids or fatty acids. And because there are multiple ingredients, there are low doses of each ingredient. In fact, they are the most commonly used supplements in the world! There are 13 vitamins and at least 16 minerals that are essential to health. You need certain amounts of all of these nutrients for optimal health. In fact, nutrient deficiencies can impact reproduction, growth, and regulation of bodily processes. Lots of people say that if you follow a "balanced diet," you'll get enough vitamins and minerals. I personally would love to believe it … but it's just not true. Many people are eating way too much-processed food that is devoid of nutrition. There's a lot of research that shows many people don't get enough vitami...

Summer for us Arizona people pretty much is in full swing. As you progress along with your diet program, one thing that you may start to wonder about from time to time is alcohol.  Must you really cut all alcohol out of your program if you hope to see the success you’re after? Or, is this something that you can indulge in from time to time and still see the progress that you’re looking for? The key thing to remember about alcohol is that the body will view it as a toxin, so as soon as it enters your system all fat burning is going to come to a stop. It won’t resume until that toxin has made its way through the body so it will slow down the rate of progress you see. The trick to drinking in a manner so that it’s not a considerable hindrance to your results is to choose your alcoholic drinks wisely.  Remember that the calories do still add up, so must be accounted for. Let’s have a look at the primary choices you’ll likely be considering. The very first alcohol b...