Category Archives: healthy eating

Five Ways To Promote A Longer, Healthier Life

With Billions of people in the world, and many health and wellness conditions – that range from serious health issues such as Heart disease to Diabetes, to Obesity and Depression, and all in – between, (not that any of these conditions are in specifics of a particular order of greater importance to another), a number of questions come to mind…

  • Was the person born with this condition
  • What preventions could be taken
  • Can the person still participate in a happy, healthy lifestyle

#1.THE APPLE A DAY THEORY

An apple a day keeps the Doctor away, we have all heard the expression, but have we really “thought” about its true meaning? This (so-called) 150-year-old nursery rhyme is actually a benefit for the populous of tested 50-year old’s and older given in 2013, in the UK. The results concluded that “An apple a day” would retard or even add postponement to Vascular deaths, heart attacks, and strokes.

#2. THE BENEFITS OF EXERCISE

If you are suffering from any of these conditions, you may want to consider the benefits that exercise can offer:

  • Loss of sexual drive
  • Depression and anxiety
  • ADHD
  • PTSD
  • Physical well being

The benefits are many, for such a small price as 20 minutes a day, even a 15-20-minute walk twice a day will make a great difference in your health.

Other benefits from exercise include:

  • Improving your balance
  • Can help in the manageability of Osteoporosis, Diabetes, as well as Heart disease
  • Physical strength
  • Over all being

When beginning a daily routine of exercise, it is highly recommended to consult with your physician if you have been diagnosed with a health condition prior, as to exactly what is safe to participate in.

Keep in mind that exercise does not have to consist of a gym membership, massive amounts of military push-up’s, or swimming laps in a pool. With agreement from your Dr. if needed, you can start slowly and build, using such exercises techniques as:

  • Sit -ups (10 to begin)
  • Push-ups (5 to begin)
  • Crunches (5 to begin)

These reps can be done as you awake in the morning, and prior to bedtime for results. As your strength builds, add a few more as you continue onward.

#3. Healthy Eating

Foods that are healthy for us play a large role in the significance of warding off sickness, health issues, as well as depression.

When we consider healthy habits of eating, we recognize, as well as remember, the pyramid food group we learned of as children:

  • Grains
  • Proteins/Meat
  • Vegetables
  • Fruits
  • Dairy

As we reach adulthood, some things may have changed, such as being lactose intolerant (dairy), or in some cases of diabetes, certain fruits may contain too much sugar (even though it is natural).

There is now a high percentage of vegetarians as well as veganism, which would make some of the pyramid useless as well.

The truth of the matter is this, one cannot live on potato chips alone! Your body craves good wholesome foods, treat it properly, it’s the only one you have.

#4. STRESS

There are a number of unhealthy dangers to that pertain to stress, and chronic stress can possibly bring one’s demise. Levels of cortisol (the stress hormone), that become heightened have proven to cause memory loss, lack of learning ability, interfere with the immune system, raise blood pressure and trigger heart disease.

The only way to ward stress off is learning to control it prior to its controlling of you. The first major questions to ask yourself are: what is the contributing factor to your stress, are there more than one, when did this stress begin, and what can I do to make my stress stop.

In acknowledging that there are stressful situations (small or large) is a huge step in your journey to become stress free.

Here are some more suggestions:

  • Meditation prior to the beginning of your day
  • Exercise
  • Learning breathing techniques to slow heart rate

#5. Find your happy place

Sounds simplistic, doesn’t it? But statistics prove that finding, or (creating) your happy place in life will promote a euphoria that assists in one’s overall well-being. Finding things that calm you after a hard day, or, in dealing with life’s expectations, can add years to your life. Something positive to think about, visiting a place or person who always brings out the best in you are a few examples to finding your happy place.

Conclusion

When taking care of ourselves, it consists of more then taking care of the body alone. We must take care of the mind and the over-all, well-being of ourselves as well. In doing this, we must learn to take control of our own livelihood, such as healthy food intake habits, learning to live in a productive, stress free environment that we create for ourselves, and, knowing of the importance of exercise and its benefits. Furthermore, knowing, as well as wanting, to find happiness in our life, is the beginning to living a healthy life.

References:

An apple a day keeps the doctor away. Retrieved from http://sciencedaily.com/releases/2013/12/131217210549.htm

11 Tips To Overcome Unhealthy Food Cravings

You want to be consistent with your diet but those darn cravings…

Willpower is what many people say, but would it really be that bad if I just ate that small chocolate chip cookie, piece of cherry pie or sip on a glass of cola?

Stop already!

You are giving those unhealthy cravings power.

You can overcome! And I am going to give you 11 tips how to battle against those unhealthy food cravings.

Yes, willpower is important, but understanding why you are getting those cravings can also help you overcome them.

Use these tips and watch the unhealthy cravings die.

Overcome Tip #1: Don’t Skip Meals and Eat Real Food

At each and every meal, eat foods high in fat and protein. Make sure you are satisfied. And keep items such as nuts and seeds with you to eat if you feel any type of craving coming on.

What you will discover is that you will start craving what you eat. Studies have shown that as a person eats healthy items, their cravings change to healthy ones.

Overcome Tip #2: Destroy The Bad

Some people may tell you to go through your cupboards and throw away anything that could be considered unhealthy.

I want to take it one step further.

Destroy it!

Drench the cookies in water. Melt that sugar filled ice cream.

Do you understand why?

Yes, you could just throw it in the trash but by destroying it, you are building confidence in yourself. You are taking power from the unhealthy craving and putting the power into your well being.

Overcome Tip #3: Distract The Mindset

I will not tell you that unhealthy cravings will just magically go away. But when you recognize that craving is “peeking from the closet,” distract it. A great way to distract an unhealthy craving is by drinking a full glass of water.

It works!

Overcome Tip #4: Fight Stress

Stress is a leading factor for humans giving in to unhealthy cravings.

So you need to fight the stress.

What is stressing you? Find ways to fight that stress:

  • Meditate
  • Yoga
  • Connect with your supportive friends
  • Laugh more
  • Cut down on caffeine
  • Etc…

Overcome Tip #5: Sleep Properly

Improper sleep can lead to giving in to unhealthy cravings. You should try to go to bed and arise at the same time every day. Also, make sure you have a comfortable mattress and pillow. Make sure your bedroom is optimal for good sleep (low light and noise).

Overcome Tip #6: Eliminate All Sugars

This is the most difficult but also will be the most satisfying. Everything that has refined sugars, sodas, fruit juices, and artificial sweeteners must be eliminated.

You may ask why the artificial sweeteners…

Because they will just fuel an addiction to sweetened items.

Overcome Tip #7: Take A Nap

Fatigue can play a role in unhealthy cravings. If you feel that craving coming on while you also feel slightly tired, simply take a short nap. The odds are good that when you awaken you won’t have the craving and you will feel energized.

Overcome Tip #8: Don’t Go Shopping Hungry

You really should know by now how shopping hungry is bad, but I must state it again.

If you are trying to defeat unhealthy cravings, shopping hungry is like asking a newly recovering alcoholic to go into the bar with a $20 bill and telling them they should drink something good for them.

Good luck with that!

Make sure and eat a protein filled meal before you go shopping and you will be better prepared to skip the unhealthy food items.

Overcome Tip #9: Craving – Exercise

Whenever a craving comes upon you, make a choice to overcome it with exercise:

  • Walk
  • Jog
  • Crunches
  • Bicycle
  • Etc…

Just turn the craving into the time to exercise.

Overcome Tip #10: Brush Your Teeth

Both the fresh feeling and the fact you won’t want to damage your newly brushed teeth can be a huge way to overcome unhealthy cravings.

If you feel a craving coming on, brush it away.

Overcome Tip #11: Supplement The Cravings Away

Certain supplements can knock unhealthy cravings for a loop. Vitamin D and Omega 3s are great supplements to erase unhealthy cravings.

I highly recommend the Deep Ocean Krill Oil.

Conclusion

So what are you craving?

If it is a healthy craving, go for it!

If it is unhealthy, follow the tips and you will overcome.

I have faith in you.

Thank you for stopping by and please share this with your friends. Let’s help all overcome unhealthy cravings.

White Meat, Dark Meat Or No Meat?

When it comes to chicken and turkey, we have been led to believe that we should stick with white meat and no skin.dark meat

For years this has been the direction of weight loss advocates because they claim that white meat is lower in calories and fat. But as I often say, eating fat is not a terrible thing. It is those nasty carbohydrates and sugars that are making people fat and unhealthy.

White Meat Does Have Less Saturated Fat

And white meat does carry a lot of protein, but by skipping that dark meat, you are losing many nutrients that you should be getting in your diet.

Vegetarians can bypass this

I would never try to take you away from a vegetarian diet plan if that is your calling, but many of us love to have meat in our diet.

The thing is, we have to be so careful where our meat is coming from.

Too many chickens and turkeys are fed growth hormones and antibiotics that enter the meat and make there way into our system.

No matter what color of chicken or turkey meat you are eating, I suggest you purchase grass/pasture fed chickens or turkeys. You may even want to look for the USDA seal that it is organic meat.

That will ensure you are not getting the hormones and other ingredients that our bodies do not need and can damage not only our health but future generations.

Why You Should Indulge In Dark Meat

Maybe you were led to believe that you should only eat skinless breasts or white meat. I am here to tell you that you can take that chicken thigh or leg. Eat some of that dark meat.

Dark meat is dark because these are the muscles used most by the bird. This means that more oxygen needs to be sent to those areas and it becomes myoglobin which is high iron that our systems require. Other nutrients you get in dark meat that is not available in the white meat are:

  • More selenium
  • Taurine which is an anti-inflammatory
  • Zinc
  • Vitamins B6 and B12
  • Vitamins A and K
  • Riboflavin
  • and Thiamine

All of these are important for our systems but

Taurine is extra special

Taurine lowers the risks of heart disease by keeping blood pressure regulated.

The Saturated Fats Are Not Bad For You

For years, experts believed saturated fats were bad but studies have shown the opposite. It is the carbohydrates that are bad and saturated fats are, for the most part, healthy.

Start eating that dark meat because studies are showing that the Taurine alone could even have more benefits.

And back to you vegetarians, Taurine is a common deficiency in people who are on vegan diets.

Studies are showing that Taurine may be a great benefit to the human brain and memory loss in aging people. It has also been shown that people that suffer from diseases such as cancer, kidney and liver disease and diabetes have low levels of Taurine.

Maybe Taurine is that miracle nutrient our bodies require. Taurine content is high in dark meat, oysters and clams.

Leave The Skin On Too

Another myth that people have been told is that the skin on the chicken or turkey is bad. Organic chicken and turkey skin hold many nutrients too. The most healthy fat of all is found in the skin… monounsaturated fat is the same fat that is in olive oil.

The Harvard School of Public Health determined that the majority of fat in chicken and turkey skin is actually unsaturated fats that are great for our heart health.

And, that skin helps our hair and skin

Our bodies need collagen and the skin is full of collagen. The chicken and turkey bones are also heavy in collagen, so that is why I recommend bone broth.

The benefits of collagen are so numerous that I cannot count them all, but some are:

  • Battles diabetes
  • Strengthens our hair and nails
  • Improves joint health
  • Tightens your skin and prevents wrinkles
  • and even speeds the healing process from injuries

So What Is For Dinner?

If you have been thinking you are eating healthier by purchasing those no skin chicken breasts, I ask you to re-think that equation.

I believe that experts of old truly believed that it was healthier but new studies prove that theory wrong.

Buy that whole chicken or whole turkey, but just make sure it is a pasture fed bird or tagged organic.

And if I am invited, I would love that dark meat with skin and a glass of red wine.

Now that is a healthy meal.

Conclusion

What are your thoughts? Do you agree with the dark meat findings?

I am open to all comments and if you have any questions, just post them below.

Thank you.

That Belly Fat Is Probably Shortening Your Life Span

I believe we all know at least one person who seems to act proud of that belly they have. Either they act proud or they laugh it off with a joke or two. They claim it is the beer and cold weather insulation.

I find it impossible to laugh at these statements!

I don’t mean to seem cold hearted or the dull one at the party, but it saddens me. It cuts to my heart because I wonder how much shorter that person’s life span will be. I have a desire that they live life to its fullest but if that belly fay is allowed to remain, the odds are unlikely.

So before I move forward with today’s post, I must ask you to

Please share this with people. There are social media buttons at the end to allow you to do so.

In this post, I am going to explain about belly fat, why it is so dangerous, what to eat and how to start erasing that belly fat.

There are 2 types of belly fat

Belly fat comes in two forms. Both are dangerous to your health, but one holds a higher amount of danger than the other. Both types can lead to:

  • heart disease
  • diabetes
  • high blood pressure
  • and many more health issues

Subcutaneous fat

This form of belly fat is normally soft and covers the abs and is immediately below the skin. I would say it is easier to get rid of than the next type. Much of that just requires proper diets and exercise.

Visceral fat

Visceral fat is extremely dangerous. You can tell if your belly fat is visceral fat if it feels hard when you push on it. Visceral fat is deeper in your abdomen behind your muscle and surrounding your organs. This is the most common fat when associating “beer belly.” And you can see why it is so dangerous just in the fact that it surrounds your organs. I look on it like a boa constrictor snake squeezing your organs and suffocating them.

Studies have also shown that visceral fat releases inflammatory molecules into your system on a consistent basis.

Is it just beer that causes visceral fat? NO!!

Beer is high in carbs so it plays a role, but all foods high in carbs, high in sugars and starches create visceral fat. All of this not only creates visceral fat, it leads to insulin resistance. It is no wonder that diabetes levels have skyrocketed.

One of the primary contributors to visceral fat is high fructose corn syrup.

Read labels and take the high fructose corn syrup out of your diet and you are making an active start in ridding your body of visceral fat.

The only ways to get rid of visceral fat

There are 2 things you need to do on a consistent basis to erase that visceral fat:

1: Exercise: You need high intensity exercise. The low intensity exercises will not do it. Some of the exercises you need to look into are:

  • Interval training
  • Sprints – Running or bicycle
  • Complete body weight training
  • Etc…

I can help you design a complete exercise program to get the visceral fat off. Feel free to contact me.

2: Your diet: You MUST eliminate sugars, starches and most importantly, high fructose corn syrup. Increase protein intake and healthy fats such as:

  • Avocados
  • Nuts and seeds
  • Coconut oil
  • Olive oil
  • Grass fed meat and butter
  • Fatty fish

Eliminate many of the grains and you will be much better off.

A secret from Tara

What many people do not know is that certain chemicals that have been introduced into our food from pesticides, herbicides, pollution and more are forcing our bodies to store excess fat. These are known as xenoestrogens. And, it is believed these also lead to various cancers.

You need to eat a heavy supply of vegetables that fight xenoestrogens. Here are some of the veggies:

  • Broccoli
  • Cauliflower
  • Kale
  • Cabbage
  • Brussels Sprouts
  • etc…

Yes, cruciferous vegetables have nutrients that are a huge defensive force against xenoestrogens.

I know of a product that can give you a huge supply of these nutrients and many more. You will love the Daily Dose Organic Super Greens. Check them out here.

Final Thoughts

Let’s work together and get your body free of abdominal fat. I long to see you healthy and enjoying life.

If you have any questions or feedback, please post it below.

Thank you and please share this with your friends and family. Together, we can help the world be healthier.

Is That Cereal As Healthy As It Says?

We all know that those sugar coated cereals are something we should stay clear of. But, when we stroll down the cereal aisle in the supermarket, we see boxes that say things like:

  • A great source of vitamins and minerals

  • Rich in fiber

  • Healthy For Your Heart

  • and more…

But are these claims true? Are these cereals as great for you as the manufacturer leads us to believe?

It is my opinion that you may want to stay clear of those cereals too

Even though the manufacturer makes all these claims, these cereals can also drive your blood sugar high. These “high-fiber” cereals are full of starches and starch breaks down quite quickly in your body and becomes sugar.

This process does damage to your cells and can lead to that terrible disease called diabetes along with systemic inflammation, increased allergies, digestive problems and even can cause issues with infertility.

The damage leads to premature aging

The ultimate damage is to your hormones… Spikes in blood sugar create havoc with your body creating growth hormone. That is the hormone that helps you look and feel younger.

Vitamins and minerals are added synthetically

The box of cereal states it is a great source of vitamins and minerals but what they do not tell you is that those vitamins and minerals are added synthetically. They are not naturally occurring and can be quite difficult for your body to absorb.

There are some studies which have shown synthetically added Vitamin E can actually be bad for us while natural Vitamin E is good for our bodies.

The reason you do not absorb the vitamins is because cereal goes through an extrusion process. The manufacturing process that make the shapes of cold cereal destroy fatty acids and vitamins in the grains. The cereal becomes toxic through the altered structure of amino acids.

Another reason we do not absorb the vitamins are the grains are not properly prepared. We do not soak or sprout grains which would eliminate physic acid, a substance in grains that binds nutrients preventing the body from absorbing them and makes grains hard to digest.

Those Cereals Can Store Body Fat

If you consistently read my blog, you know that I am a fan of a low carb, high fat diet. The reason for this is if you are eating high carbs, your body will not burn the fat… It will store it.

Many people have this issue. Look at the people with belly fat. Their bodies store the fat because they ingest high carbs.

Cereals actually help your body store fat. The spikes in blood sugars create high insulin levels from the pancreas which in turn tells your body to store the fat. Cereal goes completely against any diet that is meant to help you lose weight.

Cereal turns your body into a carbohydrate burning machine instead of a fat burning machine.

The Cereals Can Also Cause Damage To Your Gut In The Long Run

Cereals with wheat are known to have high contents of gluten which can possibly cause gut damage. And those cereals with corn ingredients are normally made with GMO corn. Studies have shown that GMO’s are terrible for you and your children.

So your cereal says it is rice based? Rice is full of starch which will turn to sugar immediately.

Better Alternatives

I highly suggest you just leave that box of cereal on the shelf. My apologies to those cereal manufacturers, but you are creating a fat planet.

Eat some eggs!

But eggs are high in fat!

Yes, eggs are high in fat. That is a great reason to eat them. They have no carbs and your body will burn the fat that those eggs are putting in your body.

Fat isn’t the problem… The actual problem is sugar, GMO’s, soy, canola and pesticides. All of these are leading to obesity and bad health.

Have some eggs with some vegetables, fruits, avocado and even some grass fed, organic meat.

I love eggs with avocado and I bet you will too. Or make yourself a vegetable and fruit smoothie. Another wonderful breakfast is Bulletproof Coffee. Here is a link showing how to make it: https://blog.bulletproof.com/bulletproof-coffee-recipe/

If eggs aren’t your idea of a delightful breakfast, I suggest organic, full of fat yogurt with some organic berries, nuts like almonds or pecans and enjoy a gut-healthy breakfast.

Conclusion

It is a sad world that we cannot trust what is written on the outside of a manufacturer’s label but it has been that way for years. It is up to us as consumers to read and understand what we are putting in our bodies.

Remember… High fat and low carbs.

If you have any questions about this post or you need help in developing a good diet to bring the weight down and have a happy life, feel free to comment below or contact me.

Let’s take obesity away from the world and watch as people live fuller and more active lives. I also truly believe that as we erase obesity, we will also delete many of the world’s diseases.

Please do me a favor and share this important information with your friends and family on social media. Let’s work together and take obesity away.