Vegetarian, Vegan, and Plant-Based Diets – What’s the Difference?

The popularity of cooking reality shows in recent years has brought about more discussions than ever before about the topic of food. Food as nourishment, fuel and sustenance. Food simply for eating and taste enjoyment. Even food as art!    But, included in these discussions are various thoughts and ideas about what food people should and should not be consuming – and numerous reasons as to why.    And it’s not just about what food people enjoy eating, but which foods are healthy and unhealthy, and which foods are considered by some to be acceptable and unacceptable to eat.   These days, there seems to…

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Cardio vs. Resistance Training: Do You REALLY Need To Do Both?

When it comes to exercise, there has long been a debate about which type is best. Is CARDIO the gold standard? Or do the benefits of RESISTANCE TRAINING far outweigh those of cardio?   While both forms of exercise provide huge benefits for your health, the choice depends entirely on your goals.   So, we’re going to examine a few common goals and evaluate the pros and cons. And what are the “rules” of cardio for different goals anyway?   Let’s put a little elbow grease into this one and crank the lid off – shall we?  What if your specific health goal is weight loss?  For years we’ve…

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Why Your Waist Circumference Matters 100x More Than What You Weigh

You totally want to ditch your scale, don’t you? You may have this weird kind of relationship with your “weight”. I mean, it doesn’t define you (obviously). What you weigh can matter but only to a certain extent. Let’s look at your waist circumference (well…you look at yours and I’ll look at mine). Waist Circumference (AKA “Belly Fat”): Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs. THAT is what…

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Blueberry Oat Squares

Blueberry Oat Squares Ingredients: 1 cup rolled oats 1 ½ cups spelt flour (or other non-wheat flour) 1 teaspoon baking soda 2/3cup plain goat’s milk yogurt or Greek yogurt 1 cup milk (almond/unsweetened soy) 2 tablespoons sweetener (apple sauce) 1 egg ½ cup blueberries 1 tablespoon cornstarch Directions: 1.Preheat oven to 425oF. and grease a 10” square pan. 2.Blend oats, flour, baking soda, yogurt, milk, sweetener, and egg. Toss blueberries with cornstarch and stir in. 3.Spread into pan and bake 10-15 mins, or until fully set. 4.Cut into squares, approx. 2×2 inches.5.1 square is 1 serving.

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Need Help Going Dairy-free? Here are 6 GREAT Substitutes !!

If you’re reading this, you likely are or are considering going dairy-free. You may have an intolerance, have been told to eliminate dairy, or just want to have less of it. Either way, dairy is not an essential nutrient, and there are lots of things you can have instead. These include not just milk, but also yogurt, butter, parmesan, and even pudding and ice cream! Dairy-free products are becoming more and more popular.Nowadays you can easily find them in the grocery store. But read your labels! Some contain way too much sugar, or other ingredients you may not want to eat…

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Water – How Much Do I Really Need to Drink?

Water is essential for life. You can only survive a few days without it. And being hydrated is essential for health. I could argue that water is the most essential nutrient of them all. Water is needed for every cell and function in your body. Water is a huge part of your blood; it cushions your joints and aids digestion. It helps stabilize your blood pressure and heartbeat. It helps to regulate your body temperature and helps maintain electrolyte (mineral) balance. And that’s just a few of its roles. Dehydration can impair mood and concentration, and contribute to headaches and…

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Turmeric – Is it Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller). Turmeric contains an amazing anti-inflammatory, antioxidant compound called “curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of…

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Protein – How Much is Enough?

Protein is not just for great skin, hair, and nails; it’s critical for health. Without it, you wouldn’t be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods. Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein’s great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management. Protein is important, and this is a given. There are a few factors to consider when calculating how much protein we need. I go through those calculations with you. Then…

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What You Want to Eat and Why it’s More than a Matter of Choice

What You Want to Eat and Why it’s More than a Matter of Choice Even the most disciplined consumers are not fully in control of what they eat. Studies have shown that decisions such as when, what and how much to eat are often shaped by subtle forces outside of our awareness or direct control. These environmental forces can cause us to overeat by taking advantage of biological, psychological, and social and economic vulnerabilities. This helps explain why two billion people worldwide are overweight or obese, and why no country has yet been able to reverse their obesity epidemic. There’s hope….

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Need a Mood Boost? Eat This.

No question that what you eat can affect how you feel, right? Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods.  While, we don’t know the exact mechanisms how food and nutrition help, we know a few ways food impacts our moods. First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate (ever heard of serotonin?). They are important not just for thinking and memory, but also for mental health. Second, what we eat affects…

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