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Food as Medicine

Food as Medicine

Posted by on in Health, nutrition, Uncategorized | 0 comments

The food we eat plays a vital role in our overall health. We need vitamins, minerals, and other nutrients in order for our bodies to function as intended. Unfortunately, the food we consume is frequently chosen because of time constraints and convenience rather than for the vital role that it has on our wellbeing. Caroline Denton, a contributing writer for Taking Charge of Your Wellbeing, a program based at the University of Minnesota, says, “One of the breakthrough concepts from the Human Genome Project is that ‘genes in and of themselves do not create disease. Only when they are plunged into a harmful environment unique to the individual do they create the outcome of disease.’” As we consume more unhealthy foods, we often look to modern medicine to combat the associated toll on our bodies. But, scientific research increasingly supports that eating the right kinds of food can fight numerous diseases and provide a higher level of wellbeing. The more that we refine or process foods, the fewer nutrients they contain. Sadly, many of the foods that we choose for ease of consumption are highly processed. Choosing more whole foods, particularly fruits, vegetables, whole grains, and natural proteins can make a difference in how our bodies operate – for the better! Fruits and vegetables provide vitamins and minerals, fiber, and phytonutrients. These healthy components help prevent numerous dire health conditions such as cardiovascular disease and stroke. Whole grains have many of the same nutrients that are essential to normal cell function – vitamins, minerals, and fiber. Plus, whole grains have been found to actually assist in controlling weight (instead of the often cited beliefs to the contrary). Proteins help our bodies regulate numerous systems such as insulin regulation and hormone development. They also are a key source of amino acids. Consuming more on fruits, vegetables, whole grains, and natural proteins really can help provide healthy environment within our bodies. The essential ingredients that minimally processed foods provide are essential to our health and can prevent our need for many artificially manufactured medications! To learn more about how food can be used as preventative medicine, give me a call! I’d be happy to discuss the powerful combination of food and exercise in your journey to better health.   Photo courtesy of herbmother and licensed under Creative...

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Super Foods

Super Foods

Posted by on in nutrition | 0 comments

Are you getting the most out of your food choices? Try these 5 superfoods and reap the benefits! Broccoli – High in vitamins C and A, folic acid, calcium, and fiber. Great source of calcium for supporting healthy bone growth. Helps control blood pressure and has been linked to the prevention of colon cancer. Avocado – Helps with the absorption of lycopene and beta-carotene. Loaded with potassium. Makes a great replacement for high fat processed foods such as butter and mayo. Edamame – For a legume, this soybean packs a punch! Lots of fiber, high protein (for a non-meat item), lots of vitamins C and A, respectable source of iron, and helps with healthy cholesterol levels too. Blueberries – Hugely helpful to the nervous system, linked to better brain health – including cognitive ability and memory. These tasty berries have vitamins and minerals that help regulate blood sugar and support healthy cellular function. Green tea – Contains gobs of antioxidants, improves blood flow, lowers cholesterol, promotes brain health, helps keep blood sugar stable, plus increases your metabolism! Want to know how these superfoods can play a role in your overall health? Feel free to contact me for more info! Have a favorite superfood that’s not on this list? Please add it in the comment section...

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Five Things You Can Do to Stay Healthy When the Germs Are Flying

Five Things You Can Do to Stay Healthy When the Germs Are Flying

Posted by on in fitness, Health, nutrition, Uncategorized | 0 comments

It’s cold and flu season. It can be hard to stay well when everywhere you turn, there are germs! Luckily, there are a few, easy lifestyle tips that can help reduce your chance of illness: 1.       Exercise moderately. As little as 20 minutes a day of moderate exercise a day can help boost your immune system! Even better, exercising also helps prevent more serious and long-term diseases such as cancer and osteoporosis. 2.       Practice meditation. Focusing the mind supports your immune system. Start with as little as 5 minutes a day of meditation and then add on more time as you get more comfortable. Don’t forget, meditation doesn’t have to be an activity that occurs only at the beginning or end of the day. You can get a few minutes of practice in at break periods in your hectic day! 3.       Eat well. Maintaining a healthy diet, particularly one filled with greens (which help immune cells function properly) will help boost your immunity. In addition, getting extra vitamin C, garlic, and astragalus if you feel slightly under the weather can help your body fight against germs and lessen the severity of your symptoms. 4.       Get plenty of sleep. A good night’s sleep is paramount to avoiding illness! Make sure that you’re allowing your body to get enough rest, especially when germs are more prevalent. Sleep deprivation lowers our natural ability to fight infections. 5.       Stay connected. Don’t allow yourself to become socially isolated because the weather has you trapped, or cause you to become less active. Human connection strengthens our immune systems. So, make sure you’re reaching out to your loved ones and connecting with friends, except perhaps, if they’re sick already! Do you have a favorite tip for staying healthy? Please share in the comment section...

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Jillian!

Jillian!

Posted by on in fitness, fun, motivation, nutrition, training | 0 comments

Jillian Michaels did not disappoint last night!  She is a fantastic speaker….energetic, funny, sarcastic, irreverent and engaging.  She is as fit and beautiful in person as she is in photos.  In her almost 3 hour presentation, Jillian covered food/diet/weight loss, exercise techniques/requirements and motivation/success topics.  None of the information was new to me (only because these are all favorite topics of mine for YEARS now), but the delivery was really great!  She put her own spin on philosophies on motivation, pursuing success, believing in yourself, etc.  The message in each section is very simple and can be summed up briefly: Food/Diet – consume only the calories you need and eat clean.  Exercise – “Move Ass Fast”!  You need both strength and cardio and intensity counts.  Motivation/Success – Briefly touched on many success principles, but I would say the main ones were: believe in yourself, take action, never give up and you are worth it (confidence and self esteem). Here is what I plan to do with the information I was reminded of last night. Knowledge is worthless without implementation! Discuss more with my clients the math behind losing weight.  It is a simple mathematic formula to determine calorie needs to lose weight.  (BMR calculation) Discuss more with my clients the math behind expending energy. Again, it is merely a mathematic formula to get to how much energy (i.e. calories) you’re burning.  (Use MHR formula) “MOVE ASS FAST!”  I loved this concept!  My new mantra.  Jillian validated that my favorite form of training is really the most efficient and effective.  Circuit training intervals with bursts of intense cardio.  I use this model one-on-one and in boot camp.  It works!!! Remind myself daily that I am on the right path to creating the life I want to live doing the things I want to do and to just have faith that it will work out.  Self esteem not being a strong point for me, I will remind myself “Why Not Me?” when I begin to doubt/question myself. Bonus for you all:  Here is a link to 3 lists she referenced at the show.  “Additives to Avoid”, the “Clean 15” and the “Dirty Dozen.” http://www.jillianmichaels.com/fit/maximize-your-life-tour-lists.  ENJOY! Did anyone else see Jillian last night? If so, I would love to hear your take on her...

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The “Why” Exercise

The “Why” Exercise

Posted by on in motivation, nutrition, Uncategorized | 0 comments

Once you determine what you want, you can keep yourself motivated by understanding the underlying WHY you want it.  One way to do this is to continue to ask yourself “why” you want the something at least 4-5 times until you get to the core.  You will feel it when you hit it! I found this to actually be pretty challenging to do and it took me a long time.  But the insight has been invaluable.  Now, if it even looks like I am going to begin waffling in motivation…all I need to do is recall my “why.”  With that one word, it is powerful enough to create action! Here is one of my WHY exercises:  I picked running because it is harder for me to get motivated to run than do strength training (believe it or not)! Why do you want to run? Because it makes me feel good Why? Because I feel like I accomplished something Why? Because I crave the feeling of accomplishment Why? Because it makes me feel proud Why? Feeling proud and accomplished gives me confidence I felt a powerful “ah ha” moment as soon as I got to the word “confidence.”  It is what I have been missing my entire life.  At the root of why I do anything is because I am seeking that feeling of confidence.  Being fit, fast, thin, successful…. All of these goals lead to that feeling of confidence. What is your one powerful word that represents your...

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