Sleep – It’s more important than you might think

Are you having troubles sleeping through the night? Maybe your sleep isn’t compromised every night, but you do find yourself challenged at least once or twice per week. Either you can’t fall asleep, or you can fall asleep only to wake up in the wee hours of the night. I don’t have to tell you that a disrupted sleep pattern can leave you feeling exhausted and stressed out the following day. Consequently, you might find yourself grabbing caffeinated beverages and high sugar foods just to get energy -- which sends you on a high, only to crash back down. The science of sleep is fascinating, complicated, and [...]

Two Nutrients that Naturally Support Testosterone Levels

Today we are talking about testosterone. That muscle-building hormone. However, I'm not going to recommend that you take anabolic steroid hormones. Instead, I want to share how you can boost your testosterone levels naturally with nutrients. Let's take a look. First - get enough zinc Zinc is an essential mineral that supports several processes in your body, including serving as a co-factor for over 300 enzymes. Zinc also bolsters your immune system, helps to produce critical proteins and DNA, and assists with wound healing. In fact, I recommend adding supplemental zinc before and after surgery, to aide in a speedy recovery. Enough zinc is necessary to maintain healthy [...]

Sesame Ginger Salmon

Serves 4 2 lbs salmon fillets ¼ cup soy sauce or tamari ¼ cup sesame oil 1 lemon, juiced 2 tablespoons honey 1 – 2 inches of ginger, minced 1 - 2 tablespoons coconut oil 4 tablespoons diced green onions or chives 2 tablespoons sesame seeds Mix soy sauce/tamari, sesame oil, lemon juice, honey and ginger together to make a marinade. Place salmon in a glass dish and cover with marinade, cover, and put in refrigerator. Let marinate for two hours or overnight. Heat a large cast iron frying pan over medium-high heat and add coconut oil. Place salmon in pan, skin side down, and cook for 3-4 minutes. Pour [...]

Three Ways to Avoid Overeating at Meals

Have you been celebrating the Spring holidays? Sometimes those holiday feasts are just amazing. I know I had some delicious food this past Easter weekend. And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days. But it doesn't always stop there. Sometimes we overeat on regular days. Or at regular meals. Or all the time. Here are three tips to avoid overeating at meals. My advice, turn these tips into habits and ditch the willpower! Tip #1: Start with some water When your stomach is growling and you [...]

How Stress Increases Belly Fat

Nothing wreaks more havoc on your health than unmanaged stress. Stress in and of itself isn’t a bad thing. Our bodies need some stress, but constant, chronic stress is not good.  One primary reason? Stress causes an overproduction of cortisol, which in turn encourages the storage of belly fat. Let's take a closer look at this physiological response and what you can do to mitigate it. The primary hormone that is released in times of stress is cortisol –the main stress hormone. It is normal for the body to release cortisol in the early morning hours to help ‘start the day’ – it helps wake us up in [...]

Strategies to Maintain Muscle Mass as You Age

In young adults, lean muscle mass generally contributes to about 50% of total body weight. However, aging can rob the body of muscle, and it is not uncommon for a person over 80 years of age to have only 25% of their total body weight as muscle. This signifies a big loss of muscle mass over the years. Strength also declines with age, which is related to the loss of lean mass, but also to the deterioration of muscle quality. Therefore, it is super important to put in place strategies to hold onto as much muscle as possible in the mid-life years to maintain strength, balance, and let’s [...]

A Simple App that Instills Healthy Habits

I was listening to a podcast the other day about New Year’s resolutions and goal setting, and the conversation turned to tools one can use to help create and maintain healthy habits. One of the gentlemen referred to an app he uses that helps him stay on track with his habits called the Way of Life app. I was like, “Hey, I recommend that app to my clients all the time, and yes, it is good!”. Now, not everyone that reads my blog has necessarily worked with me, or if you are a client, maybe this app hasn’t come up in our conversation. So I thought I’d [...]

Reasons Why Weight Loss Stalls

I work with a lot of mid-life adults on weight loss. Mid-life is a prime time when individuals come to see me because the same tricks they used to use just don’t work anymore. They also have gained a lifetime of knowledge to know that when you want to get something done, you cut to the chase and hire an expert. Many of these ladies and gentleman may be doing everything right, but just aren’t getting the results they expect. They jump on the scale and see it hasn’t budged. We’ve probably all been there and know how upsetting that can be. Unfortunately, weight loss isn’t so [...]

Simple Ways to Make Your Resolutions Stick

Did you make any New Year’s resolutions last year, in 2016? If so, what were they and how did you do? It is commonly cited that only 8% of people keep and achieve their New Year’s resolutions. I have no idea how credible this statistic is, but it sounds just about right. So what are some key ways to keep and achieve your goals, and make you part of the 8%? Here are some tips: Don’t set high expectations – I know many of my readers are high achievers in their lives, so if you are one of those individuals, you may be balking at this tip. [...]

Survive the Holidays with these Healthy Tips!

Here it comes, the parties, the sugar-laden presents, and of course the overbooked schedule. Yes, the holiday season is upon us. But for those of you whom don’t wish to face January a few pounds heavier, now is the time to implement strategies that will help you through the busy season. Here are some tips to help you get through the sugar laden holidays. Plan your indulgences. Do you have a special dinner or event where you know the food is going to be out of this world? This is the time to treat yourself and fully enjoy it. Savor every bite, take time to eat slowly, [...]