Thursday, February 16, 2017

The Blood Sugar Solution - A Book for the Masses

I love reading a good book. I love it even better when I can read something and pull so many different useful bits of information from it. The Blood Sugar Solution by Dr. Mark Hyman was a very powerful and insightful book to read. In my opinion, this book hits a home run in the information provided and the suggested solutions to fix many of today's obesity and chronic health concerns and issues. This book should be on any ones read list that would like to learn how to improve their overall health and wellness. Check it out!


The general principle and biggest message of this book is pretty straight forward: Eat real whole foods, not fake processed crap. In a nut shell that is it. Of course it dives in way deeper than just that principle but it does a particularly good job in hitting that point home repeatedly. One of the biggest health concerns and problems our society faces when it comes to the obesity and diabetes epidemic is the simple fact that most of our diets do not contain real whole foods but rather processed "food-like" substances. These food like substances are often filled to the brim with sugars and salts and are predominately chemically based. When ingested and consumed in large quantities these "foods" can raise our blood sugar levels to unmanageable proportions, cause weight gain, lead to diabetes, heart disease and inflammation just to name a few of the problems these types of foods can create. Then if you add in the fact that most of us are addicted to sugary soda drinks, coffee drinks and teas that are loaded with sugars as well, we have a health disaster in the making. This book does an awesome job of laying out the cause and effect of what this type of diet can do to the human body and the problems it can cause. But most importantly this book lays out a very clear and direct manageable plan to correct these problems. It is a very common sense approach to making lifestyle changes that will actually stick and last a lifetime. I like to view this book as a type of blue print that one can use to achieve optimal health through healthy diet and lifestyle choices.

Not only does this book come with a very clear and easy to follow plan but it also has a companion cookbook to use with it. The Blood Sugar Solution Cookbook is full of over 175 tasty recipes to try out and help in leading the charge to eating real whole foods. There are menu plans and even useful shopping lists to make the process smooth and easy to follow. If you are looking for something more on the lines of a simple get back on track plan there is also The Blood Sugar Solution 10-Day Detox Diet. This book still follows the same general principles as outlined in The Blood Sugar Solution but in the form a of a short but sweet 10 day time period. This book would be useful if you are interested in seeing what a 10 day detox from sugar and processed foods can do and it is very useful in demonstrating the power and effect that our diet alone can have on the mind and body.

 
I highly recommend these books to anyone that is trying to improve their health and wellness on any level. The information provided within the pages will be insightful and very useful in not only the areas of weight loss but also in helping to reverse some chronic illnesses and diseases. As always if you have any questions regarding the information please feel free to contact me or leave a comment below. I am always happy to help. Have you heard of The Blood Sugar Solution before? Please share in the comments section.


 

Friday, February 3, 2017

Super Bowl Snack Attack - Buffalo Cauliflower "Wings"

Happy Friday everyone! The Superbowl game is this Sunday. Are you ready? I know I am. This year I am trying out a new recipe for Buffalo Cauliflower "Wings". I recently viewed one of my favorite YouTubers (Clean and Delicious) make this recipe and I have to say not only did it look delicious but relatively healthy for snack food too. This one could get addictive. Super simple to make and packing a whole lot of flavor and crunch. It is sure to have your Superbowl party revved up and begging for more. You definitely should stop over and check out the Clean and Delicious YouTube channel. Dani always has the best healthy recipes to share and she is just fun to watch! Try this recipe out and while you are at it, give her channel and my blog some love too!

Buffalo Cauliflower "Wings" - Clean and Delicious Recipe



1 head of cauliflower, cut into florets (about 8 cups)
1 cup of white whole wheat flour
1 cup water
1 tsp. garlic powder
1 tsp. salt
1/2 cup hot sauce (I used Franks)
1 tbsp. butter, melted

Preheat oven to 450°F.

In a large bowl, combine flour, water, salt, and garlic powder and stir until smooth. Add in cauliflower and stir gently until florets are evenly coated with batter.

Arrange cauliflower in a single layer on a rimmed baking sheet that has been coated with some cooking spray. Be sure the pan is not over crowded (use two pans if needed). Bake for 20 minutes or until golden.

In a separate bowl combine hot sauce and melted butter. Pour evenly over the cauliflower and gently toss until evenly coated.

Pop bake in the oven for another 10 minutes or until the cauliflower begins to crisp up. Serve with carrots, celery and blue cheese dressing.

Serves 8.

Nutrients per 1/8th of the recipe: Calories: 82g; Total Fat: 1.7g Saturated Fat: 0.7g; Cholesterol: 3mg; Carbohydrate: 15.5g; Dietary Fiber: 3.5g; Sugars: 2.3g; Protein: 4g


Trust me, this recipe is a winner. If you want to check out the video to see exactly how this delicious recipe is made click here. I want to thank Dani for sharing this wonderful recipe on her channel. You will not be disappointed. Come on Sunday, where are you at? I am ready for some football! Are you? Who are you rooting for? As for me.......Go Lions! oh I mean Falcons! LOL :) 

Wednesday, November 16, 2016

November Movember Challenge Update

Well, we are now half way through November and the Movember Challenge is in full swing. For the most part I have been active every day this month for at least an hour with the exception of my birthday and the weekend in which it landed. Life got away from me a little bit on those particular days but other than that I have stayed on track.



I have definitely made things interesting with this challenge. I have walked my dog, hiked, biked, danced, full HIIT routines, strength training, swam, inline skating, running and much more. I did my best for this month to keep my workouts outside of the gym and focus more on being outside and literally MOVING. It has been a true blessing to do this. It has revitalized me and gotten me out of my workout "rut". I didn't realize how mundane my workout schedule and routine had become until I started this challenge. It has motivated me to definitely make some changes in the regard of how I will structure my workout routines in the future. With that being said, I am looking forward to this last half of the month and kicking some more butt. I may even be able to squeeze in some workout time on Thanksgiving....have to work off that big meal some how...lol.

If this challenge so far has taught me anything it is that even as a health, fitness and wellness professional I can find myself in a rut and lose motivation once in a while. I am not immune to that lackluster attitude and that drastically changing things up is a good thing once in a while. Don't get me wrong, I LOVE my normal workout routines and getting in my gym and really focusing on certain things. But this month for me has been a real breath of fresh air and was genuinely needed to regroup and re-prioritize.

So, how have you been doing with the November Movember Challenge? Have you been able to keep up? How is it going so far? Share in the comment section below. I would love to hear how it is going from you all so we can learn and support each other.

Tuesday, November 1, 2016

November Movember 30 Day Challenge

November is the perfect month to get moving and start making some gains on the fitness goals. It is time for the November Movember 30 Challenge! Are you in? All month I will be posting all about exercise tips, healthy recipes, things to try out and much more to help get motivated to start and stay in the habit of moving every single day and rounding out a healthy active lifestyle. It is going to be a blast.



The rules to this challenge are quite simple. For every day during the month of November you need to have 1 hour of exercise and physical movement. This could equate to taking two 30 minute walks, one in the morning and one in the evening. It could be going to the gym for an hour. It could be six short ten minute segments of activity throughout the day....what ever it takes to have physical movement and activity for one hour. I have read that to form a habit it takes approximately 30 days to do so for it to actually become a habitual routine. So I say LET"S DO THIS! Lets make this November a spectacular Movemeber and get motivated and get moving.

Today is day one! What are you going to do to get this month and challenge started off right? My plan for today is to take my new puppy out for a nice long hike. It's time to get moving...Are you with me?

Tuesday, September 27, 2016

Snack Attack - Simple Ways To Dip Healthier


Autumn is officially here and with it comes the season for tailgating, school parties and the start of holiday craziness. It becomes very easy to over indulge and eat all of the unhealthy food platters piled high with crackers, chips, cheese and dips. It is enough to send any sane person running for the door to avoid having to buy new pants every time the big game comes around and a huge smorgasbord of food is set out on the table. Over indulgence in these situations never seems to fail. But, what if you could satisfy your snack craving and do it in a healthier way that won't make you feel like you just ate the football. Sounds pretty tempting, right? Keep reading, I think I may just have the solution for you...

Today I am here to bring to you a healthier alternative to the normal chips and dip fare by using Chobani Mezé Dippers and a fresh take on the normal chip plate. If you are anything like me, no get together, party or tailgate would be complete with out some sort of plate piled high with yummy goodness and something awesome to dip it in. It just wouldn't be a party without it. But how do you still enjoy the snacks without all the gut busting guilt? By carefully selecting what items make it on to your plate and selecting one of Chobani's new Mezé Dippers you can have a munchfest that can reach epic proportions and still stay relatively healthy and guilt-free. 

So, what should be on this platter? What is going to be a crowd pleasing powerhouse? Well, for me personally, instead of the normal chips, breads and crackers my plate would be piled high with lots of bell peppers, cucumbers, celery, cauliflower, broccoli and carrots  But why stop there? There are so many different healthy options to choose from. You could add sliced green beans, sugar snap peas, asparagus, zucchini, tomatoes, black olives, egg plant, radishes and much more. By swapping out the chips and crackers and piling high the veggies, you now have a snack full of nutrients and health filled goodness. I would serve it with either Chobani's Roasted Red Pepper Mezé Dip or the Chili Lime Mezé Dip because those two are my absolute favorite. There is even a Three Pepper Salsa Mezé Dip and a Smoked Onion and Parmesan Dip. You can't go wrong with that! And with the Mezé Dippers coming in at 25 calories per serving and 1 gram of fat you pretty much have an amazing snack that you don't have to feel guilty about. 






By making a few strategic swaps on the traditional snack platter, snacking just got a whole lot healthier and much easier on the waistline. The vegetables will still give you the crunch you are looking for in a snack without all the fat and calories and when it is paired up with a  Chobani Mezé Dipper you have a winning combination. Snacking doesn't have to be a waistline addition and by adding in all the vegetables you are getting in plenty of healthy nutrients and vitamins that your body needs to function properly. Do you have a winning dipping combination? What are some of your healthier ways to dip? Please share in the comments below. Also be sure to check out the Chobani Mezé Dipper page on their website to find out more about these awesome dips and how they can take your next snack attack to a whole new level.






Friday, September 16, 2016

The Mindset for Healthy Eating | Gillian Riley | TEDxChelmsford

I recently watched a fascinating Tedx talk given by Gillian Riley that covers the mystifying subject of "The Mindset for Healthy Eating". It was a very poignant talk that touched very deeply into the power we all have within us to make choices and how having the freedom to make those choices is paramount to our success. In this talk the subject matter revolved around healthy eating, but in truth I think this mindset can be useful in every aspect of life. The choices we make take us in many different directions. Some choices are right and some are wrong. Either way, when we allow ourselves to freely make our own choices our chances for staying on track and beating out temptation become that much stronger.

The human brain is a very powerful and wonderful thing. It is the command center for our entire body and is capable of many wonderous things. Keeping that in mind, it is no wonder that our mindset plays a crucial role in our success, especially when dealing in areas around healthy eating. Have the right mindset and just about anything is possible. Have a negative mindset and success will be much more difficult to come by.

Of course this isn't "new" news but I do believe that Gillian's message hits home in a rather large way, that if we change our mindset and truly allow ourselves freedom of choice our very way of thinking begins to change. The things we used to crave no longer plague us. The goal we thought was impossible doesn't seem so far out of reach and in fact, is very doable. If you have a few moments I highly recommend checking this Tedx talk out. It may be the very turning point of thinking you have been looking for. Let me know what you think in the comment section below.



Wednesday, August 31, 2016

The Struggle With The Scale

Scales....most of us own one or two of them...most of us have a love/hate relationship with them...and to many of us, our day is either made or broke by what the scale says. Does this sound familiar? If it does, you are definitely not alone. Weight scales are often used way to much as the total measurement on how a particular weight loss journey is going. If the scale isn't going down in numbers we must be failing right? Not exactly, but to many of us that is what we go by. There is so much more going on during a weight loss journey besides numbers going up or down. The scale can be a great tool to utilize and gauge how we are doing if used properly. It doesn't have to be the enemy and make or break days. If used properly it can be a powerful ally in attaining weight loss goals and maintaining those goals.