Wild vs Farmed Raised Fish

Posted on January 21
Adults with high a marker for Type 1 diabetes and low omega-3 levels have a more than fourfold higher risk of autoimmune diabetes.
Individuals who ate one or more servings of fatty fish per week have a 49% reduced risk of diabetes.
Only fatty, cold-water fish contain significant amounts of omega-3 fats. Examples include wild-caught Alaskan salmon, sardines, anchovies, mackerel and herring. Farmed salmon is among the most toxic foods available and is best avoided.
Farmed salmon also has the nutritional drawbacks of containing only half the omega-3 of wild salmon and four to eight times less vitamin D, while having more than 5.5 times the amount of harmful omega-6.
Processed vegetable oils are primary source of omega-6 linoleic acid (LA), but animal foods such as farmed salmon also contain high amounts of it, thanks to the fact that the animals are fed LA-rich grains. Excessive amounts of LA play a role in most chronic diseases, especially heart disease.

There are so many healthy options out today, I enjoy sharing new finds from my clients....

Posted on January 19

Exercise, eating well and connection......

Posted on January 14

Well I’m here to say, forget all those New Year’s intentions! That’s right, just chuck ‘em.

Posted on January 06

Instead of a list of “resolutions,” here is a 5-step plan you can apply to what you really want to accomplish in 2021:  

  1. Choose an Action, Not a Goal

Don’t set a goal to “lose weight.” Instead, create a list of actions you can take, like “Only one dessert item per week” or “Take a short walk every day.”  Or from a business building perspective - instead of setting a goal to make more money, ask yourself “what actions need to be taken to ensure that I double my profits in the upcoming year?”.  

  1. Create a Habit Loop

We know that whatever becomes a habit, sticks. (Just try breaking an old one and you’ll see what I mean!) Habits are formed by setting up “cues'' that trigger the habit, and “rewards” which anchor it. The cue can be anything from a certain time of day to an action (like opening the refrigerator). The reward Is something you enjoy that doesn’t negate the original habit (for instance, don’t reward your daily walk with a donut!)  

  1. Look Out for Obstacles

Any substantial action plan will run into challenges. Anticipating those possible difficulties in advance can be the difference between success and failure. For example, knowing that certain restaurants are more difficult on your diet than other ones and planning accordingly.

  1. Adopt a Progress Not Perfection Attitude

Getting off track is easy and doesn’t mean you’ve failed. The important thing is that you don’t use a setback as an excuse to give up entirely. (As in, “I ate 1 cookie, so I might as well finish the box.”) Take it in stride, be gentle with yourself, and get back up on the horse.

  1. One Thing at a Time

It’s tempting at the beginning of the year to want to tackle all of the things you want to change and accomplish. But studies have shown that it’s better to focus on one goal at a time. The best plan is to start with what is called a “keystone habit” – that is, a central habit that can help you create a number of other routines once it’s in place.


7 Reasons to Go Dry in January

Posted on December 30
Did you have a little too much fun in December? Or maybe fell into some unhealthy drinking habits during 2020?

Do you want to kick start the year to create a healthier version of yourself?

There's a new movement happening worldwide, and it is one inspiring people to stay dry and alcohol-free in January.

This month I'm sharing some tips and resources for you to join the movement! Join in on the new wave revolution of going Dry in January.

7 Reasons to Go Dry in January

The most comprehensive study has shown that six months after completing Dry January, 65% of people positively changed their habits by drinking less or cutting alcohol out totally.

Here are a few of the noted benefits of participating in a Dry January Challenge!

  1. Feel Better– The effects of alcohol span throughout the entire body, including the brain, heart, and liver. A few benefits include less bloating, healthier-looking skin, better hydration, less inflammation, and most importantly, no hangovers!
  2. Improved Energy - Alcohol disrupts the sleep cycle, interferes with the quality of deep sleep, and makes it harder to stay asleep. Lack of sleep leaves you feeling sluggish and drained and can make it harder to lose unwanted weight.
  3. Mental Clarity– The consequences of alcohol on the brain are no joke. You may start to notice more restful sleep, stress relief, improved mood, and a clear mind.
  4. Decrease in Anxiety - People often turn to alcohol to relax and unwind. However, the truth is, regular alcohol consumption can cause you to feel more anxious. Drinking regularly can interfere with your body's ability to manage stress, interfering with your natural stress response. Many people report that decreasing alcohol intake results in a decrease in anxiety!
  5. Save money– The cost of alcohol can add up over time. You might notice a happier bank account during the challenge. Check out this online tool by Finder.com that calculates your "liquidity" to determine your actual savings.
  6. Weight Loss– Alcohol contributes extra empty calories. One of the benefits of giving up booze is a drop in body fat.
  7. Develop Healthier Habits– Use this time to cultivate new habits and identify healthier ways to manage stress and emotions.
Isn't Alcohol Good for Us?

Alcohol may not be as good for you as we have once believed.

Many of the studies that link alcohol to certain health benefits have been exaggerated by the media. Some of the research touting alcohol's benefits was paid for by alcohol companies.

We're not saying that alcohol is a bad thing. Moderate alcohol consumption is associated with boosting our "good" HDL cholesterol and reducing our overall heart disease risk.

However, the adverse side effects of alcohol can outweigh the health benefits, including:
  • increased risk of breast cancer
  • impotence in men (due to the impact of alcohol on testosterone)
  • bone loss
  • muscle wasting
  • esophageal, throat, and liver cancer
  • alcohol abuse or addiction

As with most things, moderation is key.

If you are of legal drinking age and consuming alcohol, follow the guidelines below for moderate intake, which includes:
  • No more than 1 - 2 drinks per day for men
  • One drink per women
  • One drink equals 12 oz of regular beer, 5 oz wine, or 1.5 oz of 80-proof liquor.
Featured Recipe
Citrus Zest Bucha

  • crushed ice for serving
  • One lime sliced
  • One orange sliced
  • 1/2 grapefruit sliced
  • 2 ounces freshly squeezed orange juice
  • 2 ounces freshly squeezed lime juice
  • 6 ounces grapefruit or citrus kombucha

Fill the glasses with crushed iced and a mix of sliced citrus! In each glass, stir together the juices and kombucha. Garnish with lime and orange slices.


"I'm Not Telling You It Is Going To Be Easy, I'm Telling You It's Going To Be Worth It."

LOVE this....

Posted on December 28


Posted on December 22

Trying to maintain your weight through the holidays?

Posted on December 22
Be sure to pay attention to the extra calories from alcohol.
Know your alcohol portions and opt for these lower calorie alcohol alternatives:
Red or white wine: 5 ounces | Calories; 125, Carbohydrate: 4g
Light beer: 12 ounces | Calories: 100; Carbohydrate: 5g
Champagne: 5 ounces | Calories: 100; Carbohydrate: 1g
Vodka, whiskey, rum or gin: 1.5 ounces | Calories: 96; Carbohydrate: 0g

Easy Gluten Free Bread

Posted on December 16
Make this gluten free bread recipe at home. These can be shaped into a loaf or single-serve rolls.
Yield: 9 servings
2.75 cups gluten free flour (I like almond flour)
1.5 tsp xanthan gum
¼ cup sugar
1 tsp salt
2 tsp instant yeast
1 cup warm water
2 Tbsp butter (melted)
1 egg
1 tsp cider vinegar
1. Oil a bread pan, cake pan or sheet pan.
2. In a mixing bowl, mix the flour, gum, yeast, sugar and salt.
3. Add the water, butter, cider vinegar and egg while mixing.
4. Mix for several minutes until combined.
5. To transfer and form the dough, dip your fingers in warm water to prevent the dough from sticking to your hands. Place the dough as desired into the greased pan.
6. Cover with a dry towel and let rise for 45 minutes. Meanwhile, preheat the oven to 400F.
7. Once the dough has risen, bake the bread about 25-30 minutes. The top of the bread should be golden brown and internal temperature should be 200F.
8. Brush bread with extra butter and serve.

Throw Together Soup.......

Posted on December 14
During the winter months, I like to throw together a soup to accompany my salads each day.
Start with some chicken or vegetable broth. I start by simmering the broth and first add the hard vegetables, like carrots and celery. I will then add mushrooms and lastly spinach. (Really any vegetable works with a soup!)
Season with white pepper, garlic powder, onion powder and hint of cayenne.
Add some cut up left over chicken to make this a nutritious and filling bowl of soup.

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