We all talk to ourselves so ask yourself this question. Am I eating in response to physical hunger (rumbling stomach, low energy, etc.) or am I feeling scared, frustrated, overwhelmed or happy? If you are not starving and feel full / satisfied, then you most likely don’t need to eat anything. If you just gotta have something, eat a mandarin orange as a snack. The smell of the citrus is calming, it’s a boost of vitamin C, and a healthy snack. During these stressful times, it can be difficult to tell if you’re truly hungry or if your mind is attracted to food to disconnect from your feelings. Try to address your emotions in ways that don’t involve eating. Read a book, do a hobby, go for a walk (if you can leave the house). Your body has all the answers, you just need to learn when its trying to tell you something is wrong.

Nutrient dense foods, such as lean protein, complex carbohydrates, and fats are essential to your health. They are a good source of vitamins, minerals, and antioxidants. Antioxidants help to reduce inflammation in your body, while also helping to fight off colds and diseases. Inflammation is one of the leading causes of many diseases. The antioxidants in leafy greens and vegetables help detoxify the body by removing harmful chemicals.

Just my opinion, but those fat burning supplements…..ummmmm yeah, use that money to buy food that will increase your metabolism. Eating foods that stimulate and enhance the fat burning process will help you reduce fat more effectively than a fat burning supplement in a bottle. Will taking a fat burner supplement help or hurt you? Don’t know, but the below list of foods will most definitely help. Adding metabolism boosting foods, along with a workout / nutrition program should help you reach your goals.

The following foods are shown to increase our metabolism:

Hot peppers (active component capsaicin)
Green tea (active component caffeine)
Black coffee (active component caffeine)
Cold water (500 ml of water daily increased metabolic rate by 30%)
Whole grains (aiding component fiber and iron)
Yogurt (aiding component calcium and probiotics)
Apples (aiding component fiber)
Nuts and seeds (aiding component essential fatty acids)
Fatty fish (aiding component Omega-3 fatty acids)

You can do it almost anywhere. Walking will help you:

• Burn calories
• Improve your fitness
• Lift your mood
• Strengthen your bones and muscles

If you don’t have time for a long walk, take several short walks instead. For example, instead of a 30-minute walk, add three 10-minute walks to your day. Shorter spurts of activity are easier to fit into a busy schedule.

Think about what keeps you from being active. I don’t have enough time. I just don’t like exercise. I feel self-conscious working out in front of others. Here are some ways to address those roadblocks:

Instead of doing one long workout session, break things up into three 10 minute intervals of activity during your day, such as a brisk walk. Maybe standing up instead of sitting at your desk counts too.

You don’t have to run a marathon or go to the gym all the time to benefit from being active. To make physical activity more fun, try something you enjoy doing. Maybe dancing at home while cleaning up or trying out a new yoga class with friends. Easier to stick with something when you like what you are doing.

Like I’ve said before, the gym is not the only place you can workout. Simply start being active at home until you feel more confident. Start building your own gym at home with a few simple items (resistance bands, medicine ball, stationary bike).

From the Dietary Guidelines for Americans:

• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Consume less than 10 percent of calories as saturated fat, replacing these calories with those from monounsaturated or polyunsaturated fatty acids.
• Individuals should limit intake of trans fats to as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils in margerines, and by limiting other solid fats.
• Reduce intake of solid fats (major sources of saturated and trans fatty acids).
• Eat as little dietary cholesterol as possible while consuming a healthy eating pattern, because foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products, are also higher in saturated fats.
• Consume two 4-ounce servings of seafood per week as a source of omega-3 fatty acids.

Most blood cholesterol is carried in LDL and correlates directly with heart disease risk, but some is carried in HDL and correlates inversely with risk. The most potent single predictor of heart attack risk may be the HDL level. Recent research indicates that an acceptable total blood cholesterol reading of 200 milligrams per deciliter (mg/dL) or below may not be protective against heart disease if the HDL level is low. Raised HDL concentrations, relative to LDL, represent cholesterol on its way out of the arteries. Meaning a reduced risk of heart attack.

Many popular diets limit carb intake, but they are your body’s first source of energy. You need to keep in mind that you must burn more calories than you consume. That doesn’t mean eat one meal a day but eat enough food to provide you with the energy you need for the day. When talking about weight loss and carbs, you should think more in the terms of complex carbs. Complex and fiber-rich carbs can help you feel full for a long time. Some of the best complex carbs to keep you feeling full include oatmeal, apples, oranges, grapes, baked beans, and whole grain bread / pasta. Now with the fruits, they do contain simple carbs, but a ton of fiber, so it balances out. Oh, and get to moving……Walking, running, cleaning the house etc.

Fruits and vegetables are excellent sources of essential vitamins and minerals necessary for good health, and they naturally contain simple carbohydrates composed of basic sugars.

The most common simple carbs added to the foods we eat are:

raw sugar
brown sugar
corn syrup and high-fructose corn syrup
glucose, fructose, and sucrose
fruit juice concentrate

The primary role of carbohydrates is to provide your body with energy. Carbohydrates even provide energy for your brain and nervous system. They are the ideal fuel for the body with protein and fat being the only other alternatives. Protein rich foods tend to be more expensive and fat rich foods can cause some health issues. Regardless, Carbohydrates provide about half of the fuel used by muscles and other tissues.

Did you know that working out on a daily basis can add 3 years to your life? That doesn’t mean going to the gym every single day, but you need to be active on a daily basis. That could be walking the dog, working in the garden, or cleaning the house.

Relax, relax, relax……try to have a laid back approach to life. I know, easier said than done, but stress can really do some damage both mentally and physically. Read some books, sit by the water, or find a hobby. Basically, find time to take treat yourself….its not like you don’t deserve it!!

Heart disease, cancer, stroke, diabetes, and hypertension are the top five leading causes of death. That’s bad, but the good thing is that by changing your eating habits, you can make your situation a whole lot better. Some would say that you can reverse the effect, but sometimes the damage is done (but you can stop more damage from happening) or you’re fighting genetics. As for an example, I will use myself. At one time in my life, I was diagnosed with type 2 diabetes and put on Glucophage. After changing some of my eating habits, I was able to get off medication in 8 months. Does that mean I’m no longer a diabetic? No, because I have diabetics on both sides of the family. Even with following my eating plan, staying a healthy weight, and being active, its a good chance that I will eventually be back on medication due to genetics. At the same time, that may be many, many , many years from now because of my lifestyle. Its not negative thinking, but its the type of thinking that keeps me motivated to stay on point for as long as possible. If you can eat your way into a better life (no medication, less medication, live longer etc.), why not make the change?

Try to eat meals that don’t contain large amounts of any one nutrient, for example solid fats. Solid fats are major sources of saturated fatty acids (the ones linked to a number of chronic diseases). I’m not saying don’t treat yourself. I’m just saying don’t over do it on the cheat day foods. If you are trying to cut out some bad foods (cookies, chips, pop etc.) in your diet, its not a good idea to cut everything out all at once. Slowly cut down until you are able to completely let them go. We all know how the mind works sometimes. When someone says you can’t have something, the more you want it. If you don’t over do it, you can still treat yourself and still feel good.

Besides medication for some common aches and pains, just use ice or heat…..but when and for what🤔

Leg Cramps: Heat…a nice soak in a hot bath.

Headache: if its a migraine a cold ice pack is the way to go. Tension headaches, heat works the best.

Neck Pain: Cold for Inflammation and pain. Heat to reduce swelling.

Back Pain: Heat…another soak in a hot bath. Add some epsom salt too.

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Hypoglycemia is a condition caused by a very low level of blood sugar (glucose), your body’s main energy source. Hypoglycemia is often related to the treatment of diabetes. There are still other conditions that can cause low blood sugar in people without diabetes.

1. Some medications used for kidney failure.

2. A high amount of alcohol, which can stop your liver from producing glucose.

3. Any disorder that affects the liver, heart, or kidneys.

4. Some eating disorders such as anorexia.

5. Pregnancy

When You Have Low Blood Sugar
First, eat or drink 15 grams of a fast-acting carbohydrate, such as:

Three to four glucose tablets
One tube of glucose gel
Four to six pieces of hard candy (not sugar-free)
1/2 cup fruit juice
1 cup skim milk
1/2 cup soft drink (not sugar-free)
1 tablespoon honey (put it under your tongue so it gets absorbed into your bloodstream faster)

Target Blood Sugar Levels

If you have diabetes, these are target “control” blood glucose levels, using a rating of milligrams to deciliter, or mg/dl:

Blood sugar levels before meals (preprandial): 70 to 130 mg/dL

Blood sugar levels one to two hours after the start of a meal (postprandial): less than 180 mg/dL

Blood sugar levels indicating hypoglycemia or low blood glucose: 70 or below mg/dL

Fruits such as berries, oranges and apples are loaded with natural sugars which give you a pretty good energy boost. Eating whole fruit also contributes to your fiber intake. They are not only loaded with energy, but eating fruit is just refreshing. Fruits are packed with Vitamin C, a vitamin essential for energy. Vitamin C deficiency has been associated with fatigue. Vitamin C also helps fight off infections and aids in the absorption of iron, another nutrient that’s necessary to meet your energy needs.

Healthy and a very simple recipe for these muffins (Only 3 ingredients)……..and a mini muffin tin. If you don’t have one, run out to Target or Michael’s right quick. You can get one for $8 or $9 bucks.

Ingredients
4 large ripe bananas (smashed)
3 cups oats
1 tsp vanilla extract
mix-ins of your choice (optional)

Instructions

Preheat your oven to 350 degrees and generously grease a mini muffin pan.

In a large bowl, mix together the smashed banana, oats and vanilla.
Add in the mix-ins of your choice; stir to combine.

Spoon the mixture into your muffin pan, filling them up close to the top.

Bake for 15-18 minutes and allow to cool for 5 minutes.
Store any leftovers in the fridge for up to 5 days.

As grandma use to say, “You need more roughage”…..that’s dietary fiber: The parts of plant foods your body can’t digest or absorb. It passes through your stomach, small intestine, and colon….then out of your body.

What are the benefits of a high-fiber diet you say?

Lowers cholesterol levels.

Aids in achieving healthy weight. 

Helps control blood sugar levels.

Normalizes bowel movements.

Unfortunately, it pretty much happens to everybody. You finally came up with that perfect balance of activity and calories…..then all of a sudden…..nothing. The crazy thing about losing weight is that your metabolism slows up causing you to burn fewer calories than you did at your heavier weight. So, to get the pounds coming off again, you need to do the following:

Increase your physical activity or decrease the calories you eat. If you need to increase your physical activity, add a few extra walks throughout the day, a bike ride, or even a few laps around a mall will help. If you need to cut calories, try not to go below 1200 so you won’t feel like you’re starving. You still need fuel for your workouts.

Looking for ways to be a little more active? Short on time? Wanna just feel better? Add some of these options to your plan.

Park your car further away on shopping trips.

Grocery shopping? Take 2 bags in the house at a time when unloading.

Don’t sit around the house all day. Sit for an hour and move for 30 minutes or vice-versa.

Take the stairs instead of the elevator.

Drink more water and limit your sodium intake.

Choose a salad over a side dish.

Add more vegetables to each meal.

Something Low Carb: Turkey Egg Roll in a Bowl with Spicy Mayo

Ingredients
2 tbsp sesame oil
½ bunch scallions white and greens separated and thinly sliced
3 cloves garlic crushed
1- inch piece ginger optional
1 lb ground turkey
1/2 head green cabbage shredded
1-2 carrots shredded
1 tbsp sriracha
3 tbsp soy sauce
1 tbsp rice wine vinegar
salt and pepper to taste
sesame seeds optional

Instructions
In a large saute pan, heat the sesame oil over medium heat. Toss in the scallion whites, crushed garlic and ginger, if using. Stir to coat in the oil and let saute for 2 minutes until fragrant. Add in the ground turkey and break up using a large spoon.

Let turkey brown, stirring occasionally, until cooked through, about 10 minutes. Then add in the shredded cabbage and carrots. Stir to coat. Add in the soy sauce, rice wine vinegar and a little salt and pepper. Let cook for another 5 minutes to allow the flavors to meld.

Meanwhile, mix together the sriracha mayo. In a small bowl, combine the mayo, sriracha, lemon juice, garlic powder, salt and pepper. Stir well and set aside. Note: You can also buy some Sriracha Mayonnaise such as…..

To serve, put cabbage mixture in a bowl, drizzle with sriracha mayo and top with sliced scallion greens and a sprinkle of sesame seeds.

Chronic fatigue is characterized by extreme fatigue that lasts for at least six months and that can’t be fully explained by an underlying medical condition. The fatigue worsens with physical or mental activity, but doesn’t improve with rest. In other words, it feels like………..

Nothing like feeling tired, worn out, and just downright depleted🥱. Here are a few things that may help.

Learn to balance daily activities with rest.

Try to keep moving and on the extra bad days, try 1 minute of activity followed by 3 minutes of rest.

Avoid saturated fats and refined carbohydrates.

Having problems with remembering things? Use a day-planner ( They have smart phone apps) to keep up with your schedule and set up reminders for the things you need to do.

That’s right…you can workout at home with no equipment and still get results by using some basic bodyweight exercises:

Push ups: for building upper body strength.

Squats: strengthens the muscles of your lower body

Forearm Plank: works multiple muscle groups at once….for building core, back, leg, and arm strength.

Lunges: for strengthening legs and buttocks.

Crunches: a core exercise for your abdominal muscles