6 Tips To Stay Healthy Through The Holidays

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With the holidays right around the corner, I thought I’d put together a list of things you can do to stay healthy while still enjoying the holiday season. So, without further ado, here are the top 6 recommendations I would make:

  1. Stick to your normal eating habits. Don’t try skipping meals or eating less as this may lead to over-consuming snack foods and holiday treats.
  2. Build meals around protein and veggies while minimizing starchy or sugary carbs such as fruits, grains, legumes, and potatoes. Always opt for more vegetables and protein to feel full.
  3. Avoid liquid calories such as juices, milk, and mixed drinks. Get your calories from whole foods!
  4. Once you are full from your meal, then indulge in whatever holiday treat you like most. My favorite is chocolate peanut butter balls! It’s a lot easier to enjoy one or two treats, rather than a dozen, after filling up on healthy food during mealtime.
  5. Exercise whenever possible! This will mitigate stress that occurs during the holidays and protect your body from the damage of the indulgences. Exercise can be as simple as sprinting up a flight of stairs, going for a walk after meals, or performing a few sets of body weight pushups and squats.
  6. For those that plan to consume alcoholic beverages: drink on an empty stomach. When alcohol is ingested, all other calories are sent to fat storage so the body can break down the alcohol as fast as possible. Pick drinks lower in sugar such as dry wines, champagnes, and hard liquors. Forgo the prepackaged sugary mixers and try flavoring with a lime or lemon. My approach is to have a NorCal Margarita (2 shots tequila, juice from an entire lime, ice, and club soda) a few hours before dinner. Finally, make the following meal high in protein and healthy fat. This will help blood sugar levels, protein synthesis, and hormones return to normal.

I personally choose to consume a whey protein shake and digestive enzymes before any meal that is high in processed carbs and low in nutrients, such as pasta or pizza.

Finally, don’t stress about indulging! The holidays should be about family, relaxation, and a change in routine. Sure, under-consuming protein and vitamins while over-consuming sugar and anti-nutrients isn’t going to improve health – but allowing stress levels to increase will only exacerbate fat storage and skew hormone levels.

Make the best choices you can as often as possible, but plan to enjoy yourself and have some indulgences. Then jump right back into clean eating and living on in January.

Hope these tips help everyone enjoy their holidays while staying healthy.

Happy Thanksgiving!

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Holistically Healthy Cold Remedies

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Sorry I didn’t post anything last week – I came down with a pretty bad cold at the beginning of the week.

While I was lying in bed recovering, I realized that the perfect blog post upon my return would be a list of effective cold remedies!

Now of course, when a cold gets bad enough, we may turn towards the cough suppressant and decongestant pharmaceuticals…but it’s important to remember this are merely bandages. They reduce the symptoms (frequently through the power of placebo), but they do nothing to shorten the length of the cold.

Below is a list of easy, affordable, and, best of all, clinically proven steps you can take to feel better and recover from the common cold.

  • Zinc – For my whole life I’ve heard to mega-dose vitamin C, using the popular Emergen-C packets, during a cold. While vitamin C has many uses in the body, it’s never been proven effective at “beating a cold”. However, in multiple studies, supplementing with less than 50mgs of Zinc a day reduced the length of a cold by 50%!

When you’re in the cold aisle of the pharmacy, you’ll see plenty of throat drops that have zinc in them due to these studies. But guess what? Dosages are rarely listed and many also contain Vitamin C which prevents Zinc absorption. Instead of paying top dollar for a day worth of dissolvable zinc wafers, head over to the supplement aisle and get a full bottle of standardized zinc gluconate or acetate vitamins. Break each tablet into quarters and take a piece before every meal (keeping separate from sources of vitamin C).

  • Hydrogen Peroxide – This is a more unenjoyable remedy, but not nearly as unpleasant as the awful symptoms of the rhinovirus! Purchase 3% hydrogen peroxide for a dollar at any pharmacy or market. Lay on your side at home and pour a few drops in the ear facing the ceiling. It will feel cold and may bubble or sting slightly. Tough it out and wait until the bubbling subsides (usually 5 to 10 minutes) before draining your ear, rolling over, and repeating the same process on the other side.

Although we’ve all been raised to fear germs spreading through sneezing, coughing, and runny noses, the virus that carries the common cold often enters the body through the ear canals. This tactic proves to be 80% successfully at reducing the length and severity of cold symptoms! Just be sure to start it immediately, while the germs are still multiplying in the ears, and do it as frequently as possible (at least 3 times a day during the first day or two).

  • Sinus Rinse – This method doesn’t necessarily cure a cold, but it will provide more sinus pressure relief and clear nasal passageways than most over the counter medicines. Purchase a Neti-Pot or a Sinus Rinse bottle (with pH balanced solution packets) in any pharmacy. Most packages will come with instructions but all you have to do is lean over the sink, insert the nozzle in one nostril, and squeeze the water through your sinuses and out the other side.

Be sure not to use tap water for this – you will want to boil water and let it cool to guarantee you’re not introducing any new living organisms into your body.

  • Mint/Eucalyptus Rubs – Apply a product like Vick’s Vapor-Rub on your chest, throat, and under your nose after bathing, showering, and before bed. This can help clear the sinuses, provide a cooling sensation for sore areas, and even reduce severity of coughs. It won’t end the cold any sooner, but it will provide you some much needed physical relief.
  • Spicy Food – Again, this probably won’t shorten the life of a cold, but it can make you feel immensely better. Besides clearing the sinuses and making you feel warm from the inside out, spicy foods can actually cause mild euphoria, which can act as a pain-reliever throughout the body.

I typically make a hot “tea” or chicken broth, containing lemon juice, ginger, garlic, apple cider vinegar, pepper, salt, turmeric, and cayenne. Play around with the amounts of inputs – you want enough spice that you are almost sweating by the end drinking it.

Besides these tactics, which are most effective if followed the moment symptoms appear, I also try to take extra vitamins in general, get more sleep than normal, take more steam showers (or hold my head over a boiling pot of water), and eat more fermented foods.

When I was growing up I would get a few colds every year. They would typically last 5 to 10 days, with 3 to 5 of those days being almost unbearable. Since I’ve switched my diet around and adjusted my lifestyle in general, I now only get 1 cold a year.

Last week I woke up on Monday with a tickle in my throat. By the time I got home from work I knew I was getting sick. That night I didn’t sleep for more than 2 hours without waking up in a coughing fit or struggling to breathe through a clogged nose. When I woke up Tuesday I felt so miserable, with a splitting headache from sinus pressure, that I even called out of work. After going back to sleep for a few hours to give my body time to recover, I immediately began a regimen of zinc supplementation, filling my ears with hydrogen peroxide, and sinus rinses every couple hours.

I woke up Wednesday feeling at least 50% better! I was able to get up at 5AM, go through my typical workout, and have a productive day at work. I continued using these aids throughout the weekend, reducing the frequency as the days passed.

Anecdotal reports online support these results and, as previously mentioned, even clinical studies show some of these tactics as being more effective than over the counter medicines. And they should all cost less than $20 and carry next to no side effects.

So, next time you start feeling a cold coming on, invest in this survival kit and start treatment immediately! I wouldn’t be surprised if it becomes your go-to cold remedy, taking the place of modern chemicals.

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Personalized nutrition services to help you achieve your goals!

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As some of you know, I not only provide personal training services, but I also specialize in nutritional services as well! If you feel like your progress has stalled, or you just don’t know where to begin, consider one of the following options:

Shopping List – A one-time list of the optimal foods to pick up every week at your specific market, farm, etc. This will include many options and alternatives so you can pick and choose foods that fit your preferences and budget.

Recipes – Pick an option of 1, 2, or 3 meal recipes per day. You can request 3 dinner recipes in 1 week; 5 breakfast ideas; or 3 meals and 1 snack for every day of the week – the meals, days, and numbers are up to you!

Food Log Analysis – I will provide a log for you to record your food intake for a minimum of 3 days. I will analyze it in terms of calories, carbs, fats, proteins, vitamins and minerals, share this information with you, and provide recommendations. The more details and specifics you include, the better my feedback will be! Include portion sizes, brands for packaged goods, etc.

Traditional Q & A / 1-on-1 Nutritional Counseling & Education – This can be in person or via email, text, or phone. We can either have a back and forth conversation, focused on your specific questions and concerns. Or it can be structured by me, basically conveying the most important information for your specific goals in terms of nutrition, hormones, sleep, etc.

I look forward to helping you achieve your goals!

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How do YOU define a “healthy” food?

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There may be a chance for you to influence change when it comes to food labels!

As most of us know by now, food marketing, packaging, and labels can be extremely misleading. There is little over-watch and even the standards that are in place are outdated.

kind-bars.jpgAbout a year ago, the FDA required the Kind bar company to remove the word “healthy” from their labels. But, based on the ingredient list, I would argue that their bars are far healthier than standard American snacks like chips, soda, and soy-based granola bars with 40 grams of sugar.

For example, the Honey Roasted Nuts & Sea Salt bar has 10 ingredients – and the first 4 are whole foods (nuts and honey). Then there is some additional sugar (a mere 5 grams), fiber, soy, and salt for flavor and shelf-life. That’s it! No carcinogenic soy-protein, no oxidized seed oils, no massive dose of sugar.

Well, the FDA skipped over the ingredients and, determined to not risk any critical-thinking, glanced at the Total Fat and started sending legally-worded requests and threats.

And now, after a year of Kind fighting back with science-driven data, supported by the sofosbuvir-fda-approvalpublic’s growing awareness that all fat is not bad, the FDA finally dropped its demands.

What’s even more amazing, the government posted an article on its Regulations.gov site, requesting information and content from the American public regarding the use of the word “healthy” on labels.

Click here to read the article. And please, please, please, click the blue “Comment Now” button to the right of the resulting page to make your voice heard!

My personal comment was:

Current standards rely too much on trying to find or recommend “perfect numbers”, whether in terms of total fat, saturated fat, total carbs, sugars, etc. 

Why not have the use of the word “healthy” on labels be dependent upon the ingredient list? For example, a food that has 4 ingredients, with 75% coming from whole foods, can be labelled “healthy” while a food that has 12 ingredients, with only 20% coming from whole foods , cannot use the term “healthy”. 

To use the example of Kind Bars…let’s say they have a product that has 6 ingredients (almonds, walnuts, honey, cocoa, salt, and vitamin e / tocopherols as a preservative). The first 4 ingredients are found in nature while the salt and potassium are made by humans, in a lab. So, the product has 6 ingredients, with 4 coming from natural foods, thus it is “healthy”. 

Meanwhile, let’s look at a box of Cheerios (following ingredients copied and pasted from their website): whole grain oats, corn starch, sugar, salt, tripotassium phosphate, wheat starch and Vitamin E (mixed tocopherols) as a freshness preserver. Vitamins and minerals include calcium carbonate, iron, zinc and Vitamins C, B6, A, B1, B12, D3, folic acid and niacinamide. That’s 18 ingredients, with only the very first 1 coming from nature. Everything else goes through a great deal of modifying by humans or machines (whether we are talking about sugar and starch extracts, or even synthetic vitamins). So, only 1 out of 18 ingredients in Cheerios come from whole foods that can be found, prepared, and consumed in nature. Thus, they cannot use the word “healthy” on their labels. 

So, if you believe, as I do, that looking at the quality of ingredients is more important than some arbitrary government-dictated number, please take 60 seconds to submit a similar comment at the above address.

Thank you for not only taking the time to read my blog, but taking a moment out of your busy day to invest in our future – those that are less enlightened, along with future generations, will owe you a debt of gratitude!

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Your Guide to Navigating Sugar, Celiac Disease & the Media Frenzy

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A few days ago I was flooded with messages from family, friends, and followers, sharing a New York Times article that had shocked them all. This article detailed how the sugar industry paid scientists in the 60’s to target saturated fat as the primary factor in heart disease instead of sugar.

591735.jpgThe Sugar Association, previous known as the “Sugar Research Foundation”, paid over $50,000 to multiple researchers in order to keep the focus on saturated fat as opposed to the role of sugar in the development of heart disease.

Although every person that shared this with me expressed some level of surprise, it didn’t even elicit a heavy sigh or jaw-drop for me. This article sums up the standard of nutrition and health research in the United States for close to a century.

First there was the Seven Countries Study in the late 50’s in which one researcher set out to prove his personal belief that animal protein and fat was the cause of heart disease…with funding of $200,000 from the U.S. Public Health Service!

This “scientist” went on to cherry-pick six countries that best supported his belief, while removing 14 others that had low rates of heart disease despite diets full of saturated fat and animal products.

Later there was the China Study, where a researcher looked at the rates of cancer for the whole of China, took the daily diet of one particular area, and applied it to the whole country, claiming that the diet was the sole cause of the low cancer rates. Next, the researcher exposed rats to cancer causing toxins, fed them highly processed, inflammatory protein that their natural diets wouldn’t include, and when the cancer cells grew, claimed that all animal protein would cause the same results in humans!

Dgssi2id you know that there is such a thing as the “Gatorade Sports Science Institute”? And that nearly every recommendation regarding hydration, whether from a study or just propagation of long-standing rhetoric, comes from this “institute”?

So, we’ve got food producers paying for the studies that will affect national health guidelines, guaranteeing sales of their products.

We’ve got researchers trying to prove that their personal beliefs and diets are best for preventing disease while burying any data that disproves their hypothesis.

And we’ve got enormous leaps of faith, referred to as epidemiological studies, assuming that 1 single factor is the end-all be-all for a population of millions.

But now we are at the peak of the information age! People can now go online and look at the actual studies. We can find the fallacies and the strengths in different studies, and then that information can be spread across the globe in a matter of seconds thanks to social media.

Other countries have been testing for Celiac disease at birth for decades.

celiaci-940x625Italy is proposing a new law that could result in jail time for parents that force a vegan diet on their children (due to lack of naturally occurring essential nutrients such as EPA/DHA, B vitamins, and activated fat-soluble vitamins).

Government agencies are trying to limit prescription of opiates and benzodiazepines (even if the damage has already been done).

All this represents a shift in the paradigm of health. No longer is there one Standard American Diet.

Some people are replacing grains with veggies while others only eat “ancient” grains that have been sprouted. Some people limit protein and calories while others skip breakfast to reap the same fasting benefits. People are aware that buying pastured beef or pork from a local farmer, or buying chickens to have their own source of eggs, is a choice that not only affects their health, but the environment as a whole.

Keep one eye on the news, whether popular sources like the New York Times or digital forms found on blogs and doctor-run websites. But keep the other eye on the actual research. When an article has some super catchy title, see if there is a link to the study.

Read the methods – is it based on dozens of individuals in a perfectly controlled facility 24/7? Or does it make assumptions from a birds-eye view of millions?

Read the conclusions – does a diet of grass-fed pastured beef cause cancer? Or is the true danger a specific molecule found in highly-processed meats, that is normally consumed on a whole pizza or between two buns of sugar?

I guess what I’m saying is empower yourself!

Some of this may be complicated in the beginning, but as you read more and more, you’ll pick it up just like a second language…and remember I’m only a message away!

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BACON: Delicious or Devilish?

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breakfastFor many years a healthy, balanced breakfast consisted of a few eggs, a couple strips of
bacon, a serving of fruit, and a single piece of toast.

But, for the last few decades, the public has been told to rely upon endless servings of processed, sugar-laden foods such as a bagels, muffins, cereals, and juices.  

As I’ve said before, health and fitness beliefs seem to operate as a pendulum. First things are amazing, then they become less popular, until they are outright feared, before they return in popularity.

Bacon is no different – a few years ago is was beguiled as a cause of cancer but nowadays you can’t go to a market without seeing an organic package of bacon for over $10 a pound, or a local restaurant that doesn’t have bacon as a side for at least 1 of their dishes.

What are the real facts surrounding this food? It is a whole food that anyone could make, found in nature. But it also goes through processing methods that may increase its downsides.

Well, today let’s break things down and explore the objective facts of bacon.bacon-chart

Just to clarify, bacon, regardless of producer or source, is made from the belly of a pig. It is often cured using salt and spices, before being cooked or smoked at a very low temperature for multiple hours. It is then cut into thin strips, packaged, and later fried in a pan.

Let’s start by looking at the actual nutritional quality of bacon – what does it provide us with, for better or worse?

For the sake of simplicity, let’s use 3 strips of bacon as a single serving. Although it is very easy to consume an entire package in one sitting (and I have before), bacon is typically a side or garnish. Below is the nutritional data for 3 strips, or about 1 ounce of bacon:

135 calories

0 grams of carbs, 9 grams of protein, and 11 grams of fat, including:

3.5 grams saturated, 5 grams monounsaturated, 1.5 grams polyunsaturated fat

The 3 strips fulfill the daily needs of the following vitamins / minerals:

12% Vitamin B3 (Niacin)

6% Vitamin B1 (Thiamin)

6% Vitamin B12

3% Vitamin B6, B2 (Riboflavin), and Panthothenic Acid

21% Selenium

21% Sodium

12% Phosphurus

6% Zinc, Iron, Magnesium, Potassium, and Copper

What we see here certainly doesn’t qualify bacon as an empty source of calories, but neither does it show bacon to be the most nutritional-dense food.

Similar to any meat or seafood, it has a significant and balanced amount of B Vitamins. It also contains useful minerals that are not found in a lot of modern foods (specifically selenium, zinc, magnesium, and copper).

It contains no carbs which may be good for a typical person working a desk-job, but it also means bacon lacks any fiber to improve gut health. However, it offers a substantial amount of naturally occurring fat and a moderate amount of protein, which could benefit most Americans.

What about the negatives?

During the curing process, a significant amount of sodium is added. While sodium is an essential nutrient, vital for maintaining proper hydration and electrolyte levels, it is very easy to over consume.

Also, most producers add sweeteners (to once again promote overconsumption) and preservatives that may have concerning health effects.

However, the nitrates/nitrites are not the biggest issue. These actually occur naturally in all plant foods, and you’ll even see that “no nitrite added” bacon will list “naturally occurring nitrites from celery salt” in the ingredients. The fact of the matter is, the average person will consume far more nitrites/nitrates from veggies than they ever will from bacon!

Really, the most concerning issue is the sourcing of the meat.

32fd64b0a87000487ecda0019781c3e1If you raise a pig with plenty of land, allow it to root around for fruit, plants, nuts, small rodents, and occasionally supplement its feed with food scraps from the family dinner table, then the resulting meat will be amazingly nutritious. Pigs raised this way can have as much omega 3 as some fish!

However, if the pig is raised in a commercial feedlot, unable to move or avoid its own waste, pumped full of corn, soy, and wheat, then its meat will have higher levels of inflammatory omega 6 fats and less nutrient-density. Not to mention the disastrous effects this style of “farming” has on the environment!  

Now that the objective facts are listed, the decision to include bacon is up to you.

Is the crunch, amazing flavor, and even more addicting smell of fried bacon worth the couple hundred calories (and sodium) it may contain?

For me and my goals, 3 strips of bacon every day for a week is a perfectly healthy incorporation. Then, for the sake of variety, maybe I’ll have breakfast sausages or smoked salmon the following week.

Maybe one Sunday I’ll fry up half a pound of bacon with a massive amount of broccoli and eat it as one meal…but again, I probably won’t have it again for another month or two.  

But I also consume no other processed meats or foods with added sodium. If you are eating cold-cuts, you are already consuming the exact same molecules and inputs as bacon, with maybe half the flavor!

So, try to find a local farm with properly raised pigs, buy a few packages of bacon when they are available, and enjoy a few strips now and again – I promise your taste buds will thank you!

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Keep on track on Vacation…without missing out!

HOW to keep on track on

I just got back in Vermont a few days ago after spending a long weekend in Portsmouth, NH. I don’t go on vacation often so when I do, I like to know I’m taking every opportunity to enjoy myself.

But how does someone as conscientious as myself “live it up” without sacrificing my health, performance, and body composition goals?

Well, that’s the topic of today’s post! I’ll use my experiences over the last few days to show how you can enjoy yourself and indulge without suffering ill-effects, in the short or long term.

1 – Skip breakfast

images (1)This may not work for everyone, particularly if your body is still dependent upon sugar (whether from candy, juice, or whole grains). But, for me, having 1 to 2 cups of coffee with a little heavy cream, can sustain me until early afternoon.

By skipping breakfast, I’ve eliminated a third of the calories I would have eaten that day, meaning my indulgences later may not push me into a calorie excess.

 

2 – Bring healthy snacks

If I’m at a hotel or a friend’s home, with access to a fridge and healthy foods, I’ll have a couple hard boiled eggs or full-fat Greek yogurt with berries. I also pack EPIC Bars in case of emergencies – offering a perfect balance of flavor and nutrition.

3 – Walk more

I rented a hotel room that was almost exactly 1 mile from the downtown which means, weather permitting, two trips back and forth resulted in over 20,000 steps a day!

4 – Don’t completely give-up on working out…but don’t overcommit

I made it a goal to find a gym and do two full workouts over the 4 days I was there. Normally I go to the gym everyday (simply because I love it so much), but this was vacation so 2 workouts was more realistic.

5 – Keep meals balanced & Opt for healthy choices

Sure, I would have hot wings as an appetizer and ice cream as a desert, but I would also have a salad instead of the bread and fries.seafood_louie(1)

Also, if I wanted a burger for dinner, I’d pick a restaurant that offered grass-fed beef from a local supplier. And if I wanted seafood, I’d go to a restaurant that had raw oyster shooters or sushi, instead of breaded and fried scallops.

6 – If you choose to drink, mitigate the negatives

gin-and-tonic-1This would include: using calorie free mixers (such as club soda); squeeze fresh lime juice as needed for flavoring; consume alcohol away from other foods; have your last meal of the day based around proteins and fats; consume plenty of water all day and night.

Not all these tactics will work for all people. If you have food allergies and health conditions, you may have to be more diligent. If you tend to over-indulge when you haven’t eaten recently, rely more upon healthy snacks. If you love aerobics, start every day with a run outside to burn extra calories.

But, the plan above worked so well for me that after 4 days of burgers, wings, ice cream, and gin & tonics, I actually weighed 1 pound less!

Next time you go on vacation give some of these a try – let me know what works and what doesn’t. And let all of us know if you have some “damage mitigation strategies” of your own!

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