Category Archives: Nutrition & Food


Lose Weight, Stop Fatigue, and Balance Energy Levels

The hormone Insulin is the 800-pound Gorilla in the room when it comes to controlling weight-loss and balancing energy levels. Do you know how to control your Insulin levels? If not, you have not yet scratched the surface on improving your condition.

Tips for controlling Insulin, losing weight, and beating fatigue are presented in the 3-videos below. I suggest starting with the shortest and easiest explanation given in video #1, then move to lengthier videos to further your understanding.

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Sugar can be Toxic!

The first rule of any nutrition class is that there is no such thing as a “good or bad” food. Essentially a bad food is a poisonous one. But too much of even a good thing can be bad; Does this also mean it’s poisonous or toxic? A toxin isn’t a substance so much as it is a quantity. As it turns out, sugar can be toxic in the heavy doses regularly consumed today.

Sugar has been accused of increasing body weight, cardiovascular heart disease risk, diabetes, and bad LDL cholesterol. It has also been identified that cancer cells are triggered to grow after sugar spikes insulin levels in the body, and that sugar consumption has addictive properties similar to cocaine. In these videos from 60 Minutes, the toxic effect of sugar is explored.

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Foods that Decrease Cancer Risk and Obesity

Cancer and obesity both depend on angiogenesis, A term referring to the growth of new blood vessels. Blood vessels supply blood, oxygen, and life to the body as well as disease. The body careful controls the growth of new blood vessels but cancer and fat cells summon the growth of additional blood vessels to support the disease. While disease attempts to hijack blood vessel growth in order to survive, many foods have been found to control this extra blood vessel growth to decrease cancer growth and control obesity.

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The Good Saturated Fat

For years we were told that saturated fats are bad and they should be limited in order to lower our risk of disease. After a decade of decreased fat consumption, Americans are at greater risk than ever. We now know that fat is very important in the diet but it just depends on eating the right type. Fat can help us feel full longer and they support many other important functions of the body. The idea of saturated fat as being a “bad” fat is changing as there is great reason to still eat these fats in moderation.

Cardiac surgeon, Donald W. Miller, Jr., M.D. delivers a 50-minute speech on the guilt free enjoyment of saturated fats and how they might actually be good for overall health. If you have the time and interest, this talk includes a collection of many other top videos, articles, and books you’ll find online.

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11 Nutrition Rules to Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.

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Hydration Guidelines, Fluid Replacement During Exercise

Thirst is a late response. Be the time you feel thirsty you are already behind the curve of optimal hydration. Maintaining hydration helps ensure your best performance. Even a loss of 1-2% of body water weight can significantly impact cardiovascular capacity. Here are some steps to ensure optimal hydration before, during, and after exercise:

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Kick the Soda Habit, a 28-Day Challenge

Here are the terms of the Doctor Oz 28-day Soda Challenge:

Week #1:  Go Sugar Free

Quitting any addiction cold turkey is hard to do and it increases your chance of relapse. This week, switch from all regular soda to diet soda. Add foods high in L-glutamine, like eggs, beans and fish, to your diet. L-glutamine is an amino acid that helps to reduce sugar cravings.

  • Task #1:  During the first week of the challenge, you will break the addiction to sugar. Switch from regular soda to sugar-free, diet soda only. If you only drink diet soda already, you’re one step ahead of the game. Try to consume 1 less can per day.

Cutting the Fat

The Dietary Guidelines for Americans recommend keeping total fat between 20-35% of total daily calories. Saturated fats should be kept to less than 7-10% of the total calories and Trans fats should be kept as low as possible; as these forms of fat have been know to clog arteries and impair heart health.

While the body still requires a good amount of energy from healthy-fat sources, Try making the pointers below a habit for better Heart Health:

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Free Meal Planning Tools

There are many web sites offering free and paid meal plans; The problem is that many of these meal plans neglect balanced nutrition by carelessly slashing calorie content. The benefits of such program will only be temporary, as weight drops other problems eventually emerge like: fatigue, illness, decreased recovery times.

Here are a few high quality resources for finding FREE balanced meal plans and nutrition information:

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