What is it about fall that just feels like a time of year to re-group and set some new plans into action? I don’t know about you but fall for me is my favorite season! The beautiful colors, bright sunny days and cool, crisp mornings, squash, pumpkin and crockpot meals…ugh! Love it all!
Exercise improves your health, helps ward off disease, keeps you looking great and boosts your spirits by producing all those “feel good” endorphins. But as with anything in life, too much of a good thing has negative consequences. Ironic but true, too much exercise causes damage to your body.
Authentic friendship is created. It isn’t something that just happens due to shared proximity or interests. It isn’t measured in the amount of time spent together or alignment of all your beliefs. In fact, most of my friends share opposite political views than my own. Not many share my religious beliefs and rarely do I get to spend as much time with them as I would like. Authentic friendship actually transcends those things.
Going to the gym can be overwhelming sometimes. So many machines, free weights, personal trainers, body builders, fitness instructors…ugh! How do you make sure you are actually making the best out of your time at the gym?
Do you often say you “want” to lose weight, or are “trying” to lose weight, yet never really seem to get results? Maybe it is because you’re not being completely honest with yourself.
If you’re anything like me, some of your best memories in life involve times of travel. We all think of travel as a splurge, a way to get away from “real life” and something we only do a few times per year. But if we want to create a higher level of health, we need to include travel into our “real life”, not as a way to escape it!
How many times throughout your life have you set out to improve your health and fitness, only to find yourself right back where you started? You get excited about a new program, or a new healthy cookbook, or a new personal trainer and then the excitement wears off and you’re back to square one.
In the world of fitness, the only highlights you ever see are the huge success stories. The gal who lost 30 lbs. in 30 days. The guy who went from “flab to fab” by doing a “high intensity” workout 3x per week.
There is something therapeutic about digging your hands into the earth. The smell of rich, pungent soil and the warmth of the earth in your hands as you plant vegetables to nourish your body or maybe flowers to nourish your spirit. We are one with nature.
As humans, why is it that we want to make things so damn complicated? Health and happiness are so readily available to us if we just get back to the basics and live with appreciation.
I can remember, as if it were yesterday, walking into my very first day of kindergarten. Clasping tightly to my mother’s leg, crying uncontrollably and begging her not to make me go. One of my older, teenage sisters was there too, also begging my mom not to make me go. She was as heartbroken for me as I was. The baby of the family after all, with four older sisters to help protect me from anything that could disrupt my world.
Not all salads are created equal.
When it comes to EATing healthy, for some reason salads always seem to be the first thing to pop into peoples’ minds. We assume a bowl full of greens and some veggies is always a better choice than a plate full of food. But, that’s not always the case.
There is a term I like to use to describe those individuals who create dramatic change in their lives; I call it “flipping a switch”.
How many carbohydrates should you be consuming?
The answer is…it depends. Let’s chat about it!
Click the video below to learn more…
Dedicating a few hours one day per week for food prepping is hands down the optimal way to set yourself up for success in terms of healthy eating. But what happens when you just don’t have time to do that. Maybe you’ve been traveling, have a a particularly heavy load at work, kids’ schedules are hectic or maybe even you just aren’t at a point in your journey where you can make food prepping happen.
The answer is…it depends. It depends upon your current physical conditions, insulin sensitivity, weight loss goals, hormone balance and what type of carbs you are referring to.
Pain does not lessen with time. The effect time has on our pain is that it merely allows us to learn where to put it in our lives.
Unfortunately, in the nutrition world, we have gotten into this terrible habit of vilifying foods. “Eggs will give you high cholesterol and kill you!” “Red meat clogs your arteries!” “Fat will make you fat!” “No, wait! Carbs make you fat!”
You do not raise yourself up by tearing others down. I don’t care if it comes to race, gender, financial security, professional accomplishment or social status, you can only become empowered from within.
How much protein do I need?
The answer is, it depends but I can almost guarantee you don’t eat enough of it.
In preparing to register my daughter for a new school, I had to dig out her original birth certificate. She was born 11 years ago, in Jiangxi, China and we adopted her at age 8 months. This is our “story” and honestly, this many years later, we don’t think much of it.
Is Meat Bad for Me?
The answer is…yes and no. I don’t say this to confuse you, but the truth is some meat is indeed bad for you and some is not. It all depends on the quality of the meat.
By now you are probably well aware of my cardinal rule when it comes to nutrition…protein first at every meal! The importance of adequate protein in your diet cannot be overstated. Rarely do I come across people who are consuming enough of it and they do not realize the importance of this muscle building nutrient in terms of improving body composition.
When it comes to losing weight or improving health, the vast majority of people seek out some magic “answer”. Approaching the body as if it is some mystery to be solved and one diet is going to cure all their problems. Surely, there has to be some way to fast-track and obtain that ideal body! I’m here to tell you there isn’t one diet that will solve all your problems. In fact, the diets you are trying are actually making you fatter.
Proteins are organic molecules made up of amino acids – the building blocks of life. These amino acids are joined together by chemical bonds and then folded in different ways to create three-dimensional structures that are important to our body’s functioning.
How much fat should I eat?
The answer is, it depends.
Each of us are individuals and we have different requirements based upon our activity, our goals, our basal metabolic rate, and our fat/skeletal mass ratios.
If you are already eating REAL food (which is food that can be caught, killed or grown), there are certain foods you can incorporate into your diet that will help shed unwanted fat.
What I am about to say is going to take some serious self-reflection and is guaranteed to make you squirm. But, in the wake of the school shooting in Florida this past week, I’m just fine with making some people think a little deeper about the role they play within their own families and the welfare of the world at large.
If you have followed me for any length of time, you have surely heard my rant about “treats”. A treat by definition is something you partake in on RARE occasion. The trouble we have gotten ourselves into as a society these days is we don’t know the difference between a splurge and everyday life.
We need adequate fat to support metabolism, signal cells to support hormone production, immunity and nutrient absorption. Having enough fat in your diet will also keep you full between meals and help regulate blood sugar.
What’s your primary motivation for exercising and eating clean? If you say it is because you want to look good, it doesn’t mean you’re vain and if you’re willing to admit it, it probably means you’re fairly honest 😉
It is simple enough to enjoy the big game without blowing up your gut. Here are few healthy tips and a few of my favorite recipes to help you enjoy the game without feeling like crap!
If you have followed my writings for any length of time, you will be well versed on my opinion of juicing and drinking shakes. The subject is my hot button!
Breakfast doesn’t need to be complicated. In fact, keeping it simple is the best way to make sure you get your breakfast in.
Breakfast is one of the most misunderstood meals of the day. You have so many people weighing in with opinions ranging from very specific rules of what to eat, all the way to skip breakfast altogether.
Why is everybody trying to make everything much more difficult than it has to be?
As a whole, we have worked ourselves into a mindset that if something is going to be effective, it has to be reallllllly HARD or reallllly COMPLICATED.
There is a certain energy around the start of a new year when we tend to focus on the areas of our life we want to make improvements. I personally eat these times up! The natural sense of creating something new, which typically leads to me waking long before my alarm clock goes off and chomping at the bit to get started on the tasks I have laid out for myself in the coming months.
I have been coaching people for upwards of a decade and when I look at those who have created the success they are seeking, they all have one thing in common. They have a shift in mindset.
The beauty of this simple recipe isn’t about what it has but what it doesn’t have! It is free of preservatives and an unnecessary laundry list of ingredients found in most taco seasonings and tortillas.
Flourless Coconut Peanut Butter Chocolate Chip Cookies
If being skinny was all that important to people, 7 out of 10 Americans wouldn’t be overweight or obese.
But come on, you’re different.
This recipe is great with eggs! If you don’t eat eggs or like to keep your diet egg free, uncured ham is a great addition.
The practice of “grounding” or “earthing” means to walk with your bare feet on the earth’s surface. Preferably while it’s wet but that isn’t absolutely necessary. It is a practice I was introduced to several years ago and can speak from personal experience on how it has improved my energy levels.
I turned 45 this past week. Birthdays aren’t typically monumental days for me. That is not to say I don’t enjoy having a day to celebrate with those I love and have an excuse to do whatever I desire; of course, I eat that up! But I don’t put too much stress on turning another year older.
Most of us have a tremendous amount to be thankful for and during the “formal season” of giving thanks, we do a pretty darn good job of showing our gratitude. Tis’ the season! Reminders are popping up all around us to “give thanks” or to “be grateful”.
This salad takes 5 minutes to assemble and is full of all the macros you need and an abundance of antioxidants!
It’s my “go to” quick dinner when I’m whipping up dinner for one!
The trouble with truth is it always seems to find its way into our lives. No matter how much we try to avoid it, that sneaky little bastard always seems to show up, especially when most uninvited! Deep down inside, people typically know what the truth is, but they are afraid to face it so it seems much easier to just pretend.
Do you really want to change or do you just say you do? And if you do, what kind of change are you looking to make?
If you want uneventful change, like losing 15 lbs. before Christmas, good news, your chance of success is pretty darn good.
This recipe takes just a few minutes to prepare. Serve with a side of steamed broccoli for a perfect dinner of protein, healthy carbs and fats.
As I sat down at my desk this morning to write this week’s article, my phone buzzed with a new text message. It was from one of my dearest friends, informing me his son had shot himself in the early morning hours. Mind. Blank.
I don’t need to tell any of you how different our bodies are from those of men. When it comes to fat-loss, I hear from women all the time how unfair it is that their husbands or boyfriends can lose weight “just like that” and they struggle to drop a mere 5 lbs. Well, fair or unfair, our bodies are simply made for an entirely different purpose than that of men and when you understand this, you will unlock a new level of understanding of how to lose body fat.
I am not overly attached to much of anything. The people I love, the authentic relationships I’ve created and my dedication to living my life with purpose are about it. When it comes to physical possessions, I lose very little sleep when things change or when it’s time to let them go. Houses, cars, clothing, my hair, jobs, you name it and throughout my life, I’ve been able to move on without any real emotional attachment to these things.
Raising kids is a lot of work! The time involved in preparing them for the adult world is downright overwhelming at times.
When your child was a preschooler, chances are you spent endless hours finding the right school for him or her to attend.
Steak and Egg Hash
How do you define beauty? Typically, people tend to refer to physical traits when they think of the word. Resorting to the formal definition of the word: “a combination of qualities, such as shape, color, or form, that pleases the aesthetic senses, especially the sight.”
Most people have no idea how good their body is supposed to feel. So many are living with nagging health issues and chronic aches and pains that they have lost touch with what a normal human condition feels like.
We often use the words motivation and inspiration interchangeably but they originate from entirely different places. Motivation comes from an external force and we seek it to help us take action on things we don’t hold in high value. Inspiration comes from within our soul.
One day this week I woke up to an email from one of our coaches at LOTUS saying her water had broken and today she would be having a baby.
My husband and I celebrated our 21st wedding anniversary a few weeks back. When we were figuring out what to do to celebrate, we both agreed not killing each other was probably enough for this year. A good sign, we could agree on something.
Balsamic Flank Steak with Grilled Peaches
I put my daughter on a plane to see her grandma this past week and it stirred an emotional response I wasn’t quite expecting. My daughter is ten years old going on thirty so I was confident she was ready to take the short 45 minute plane ride on her own.
Food is the essential of life. Without it, life does not exist. Yet so many are living in a state of constant battle with food. I am not just talking about those with diagnosable eating disorders; I am talking about the vast majority of people out there!
Wouldn’t you love to know you could undoubtedly trust the advice you were getting with food and health?
While immersed in my morning routine today, I was searching for some inspiration for my writing. A big shout out goes to one skinny, uninformed, overpaid online “trainer” for setting my mind in motion!
I was getting ready to go to an event awhile back and my daughter, Scarlett, who is now 10 years old said to me, “why do you look so fancy?” It made me chuckle because I was far from dressed up. I simply had non-gym clothes on and a little makeup to help me look presentable to the outside world!
As I was pulling into the grocery store parking lot the other day, someone else was pulling out of a spot right up front. Perfect…front row parking! As I sat there across the aisle, patiently waiting for the spot, a woman who was clearly oblivious to anything going on around her pulled in behind the person pulling out and just eased right into the spot I was waiting for.
What is it about a liquid meal that is so exciting? No really…I’m being 100% serious?
I can literally see the excitement rise in people’s voices as they describe their delicious, fruity, vegetably (not actually a word), protein packed liquid goodness they enjoy each morning to start their day!