ARTICLES

General

What to Eat After Your Workout

“What should I eat after my workout to get the best results?” What you eat after your workouts matters because your muscles can run low on glycogen (fuel) and need to be refueled. PLUS, some of the proteins in your muscles can get damaged or broken down … And your food choices can help speed up both the refueling and repair processes. Eating the right combo of protein and carbs can help: How much of each (especially carbs) you need depends on what kind of workout you did. Let’s start with the protein. Some studies have shown that eating 20 to 40 grams of protein after your workout helps you recover faster (more if you’re bigger, less if you’re smaller). From there, you can figure out how many carbs to add – usually between 2 to 3 times as many grams of carbs as protein. If you did an endurance-oriented workout (like cycling, running, or a cardio class), your muscles might be more depleted of their fuel than if you were lifting weights. That means eating on the higher side of the carb ratio. But it doesn’t have to be quite that technical! Here are some ideas: And timing does matter! For ultimate benefit, eat

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General

Does Multitasking Make You Snack More?

Have you ever …  It might seem like you’re streamlining your to-do list by tackling several things at once, but you can actually be cluttering your brain.  This can lead to more mistakes, retaining less info, and actually changing how your brain works (not for the better). In fact, multitasking on projects that require a lot of thought can make your IQ score dip the same way it does for people who stay up all night!  Check this out: in one study, men who multitasked had their IQ drop 15 points … so that their score was the same as an average 8-year-old child. This happens because of the way our brains function, according to researchers from the University of Southern California. When you need to pay attention to something, your brain’s prefrontal cortex springs to action. It keeps your brain focused on a single goal while also working with other parts of your brain to help you finish the task. And when you work on one task at a time, both sides of the prefrontal cortex work together in beautiful harmony. BUT … if you try to focus on TWO TASKS at a time, the left and right sides each do their own thing. You

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Chronic Illness

The Italian Gluten and Dairy Paradox: Why Can You Eat Pasta in Rome but Not at Home?

Let’s dive into Italy’s enchanting world of gluten and dairy, where pasta, pizza, and gelato reign supreme, and explore why some people can indulge in these delights without the usual digestive troubles. We’ll also touch on the notion that the American diet may sometimes differ from the European experience. Picture yourself sitting in a charming Italian trattoria, savoring a plate of freshly made pasta and a creamy cappuccino. Many travelers to Italy marvel at their ability to indulge in gluten and dairy-rich foods with seemingly fewer digestive consequences. It’s a mystery that prompts us to explore why people might experience this dietary bliss in Italy and why some believe that the American food experience is sometimes less pure and harmonious. Italian Gluten and Dairy Harmony: American Dietary Concerns: It’s essential to recognize that these are general observations, and individual experiences can vary widely. While the Italian dining experience may seem more harmonious with gluten and dairy, it’s crucial to consider other factors, such as genetic predisposition, gut health, and overall dietary choices. In both Italy and the United States, making mindful food choices, emphasizing whole and minimally processed foods, and seeking out high-quality ingredients can contribute to a more enjoyable

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Emotional Health

10 Things Draining Your Energy

Here’s a problem that affects a LOT of people … a lack of energy! Before the pandemic, the number of people who said they often felt tired was around 43% … and during the pandemic that number shot up to 60%. Because the truth is, many everyday habits can actually leave you feeling tired.  10 Things Draining Your Energy 1. Not getting enough exercise. Not moving your body can make you want to move even LESS! Making time for exercise can get your blood pumping, improve your endurance, and boost your energy. 2. Eating processed and refined carbs. These might give you a quick shot of energy thanks to the blood sugar rush … but when your body sends out insulin to remove the sugar, it can make your blood sugar level plummet – leaving you tired and drained. This has a drastic effect on your microbiome and will make you feel sluggish. 3. Not getting enough quality sleep. The bottom line: your body needs sleep to fully recover and recharge. 4. Food sensitivities. One side effect of eating foods that your body is sensitive to includes fatigue. If you think that you might have sensitivities, it’s worth checking with your doctor. Common culprits

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Emotional Health

7 Easy Mindfulness Practices to Relax (and Get Results)

Has this ever happened to you? (NO JUDGMENT!) You’re driving home from work or the grocery store and when you get home, you can’t remember part of the trip… Or you’re in the middle of a great movie on Netflix – and you look down and have no idea how the entire bowl of popcorn is gone… Or you go into the kitchen to get something and you can’t remember what or why? These are all signs you need some MINDFULNESS in your life! “Mindfulness” is super trendy right now – and for a VERY good reason! It can teach you to get you out of your head and into the present… Which can have amazing benefits for your health (and results)! Basically, it increases your “chill” factor. Plus, you probably already know that having too many stress hormones in your system can make it harder for your body to metabolize fat … and it also encourages belly fat storage! Being more mindful can help you cut the stress … but so can incorporating some simple daily activities into your routine. 7 Easy Mindfulness Practices to Help Your Results 1. Eat slowly. Notice your food before you eat it – how it

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General

9 Quick Ways to Make Your Morning Better

How would you describe your morning routine? Hectic, calm, nonexistent …? I’ve got a fun checklist for you this morning. It will help power-up your mornings and get your day off to a great start with an energy boost. The best part is, you can do everything on this list and not add any extra time to your routine! In fact, everything on this list will make your existing routine more enjoyable. 1 – Wait 30 minutes before scrolling your phone. This sends a strong message to your subconscious. It tells it YOU are in charge of your day, and not your phone or what’s happening in the news or on social media. 2 – Splash your face (or entire body, via a shower) with cold water. Cold water can boost your energy. It results in dilating your blood vessels, increasing your heart rate and circulation. 3 – Drink water BEFORE caffeine. Your body has been without hydration all night long. Being even a little dehydrated (just 1-2%!) can sap your energy. Treat yourself to a big glass of water before you sip that coffee. 4 – Supercharge your water. Add 1 tablespoon of fresh lemon juice and a dash of cinnamon, turmeric, and

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General

6 Easy Ways to Sneak Veggies Into Your Breakfast Menu 🥑🥦

Did you know that 90% of us don’t get enough vegetables every day? 90%! Pretty shocking, right?  According to the USDA, most of us need between 2 and 4 cups a day (less if you are smaller and/or less active, and more if you are bigger and/or more active). But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish.  This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and a bother-free way to get more of them into your diet. I know this tip might fall into the category “I know this but I don’t do it very often.”  Consider this your reminder that it’s time to START! 🙂  I have some ideas to get you going. 6 Easy Ways to Add Veggies to Your Breakfast Your assignment: Sneak some veggies into your breakfast a couple of days this week.  You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast.  It really IS about making small changes over time that you can actually live with! PS If you’re

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General

7 Warning Signs You Have a Weak Core

I’ve got an eye-opener for you today. It’s all about warning signs that your core muscles are getting weak. This is HUGE for your fitness & wellness because your core muscles are some of the most important in your body. They support your spine and your internal organs, and they power almost every movement you make. The problem is, our lifestyles work against having a strong core – and over time your muscles can get weaker without you even realizing it! This can set you up for poor posture, injuries, aches & pains, and more! Have you noticed any of these warning signs? 7 Warning Signs You Have a Weak Core 1. You have to use your arms to help you get out of bed or out of a chair. This one can be super sneaky because you can do it subconsciously. Here’s a test to try right now: sit down in a chair, wait a few seconds, and then stand up. Did you automatically reach out to grab a table, desk, or even put your hands on your thighs to push you up? Here’s another test to do first thing tomorrow morning: when you are still lying in bed, pay

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General

How to Choose High-Quality Olive Oil

Olive oil, often referred to as “liquid gold,” is a staple in many kitchens worldwide. Not only is it a flavorful addition to your culinary creations, but it also boasts numerous health benefits. However, not all olive oils are created equal. To ensure you’re getting the real deal, 100% pure olive oil, and not an imposter, you need to know what to look for. In this article, we’ll guide you through the process of choosing high-quality olive oil and provide tips on conducting the refrigerator test. What Makes Olive Oil High Quality? The Refrigerator Test: Spotting Purity One of the most straightforward ways to check if your olive oil is 100% pure is by conducting the refrigerator test: Brands Known for Purity Here are some reputable olive oil brands that are known for their commitment to producing 100% pure olive oil: Beware of Impure Olive Oils Unfortunately, the olive oil market isn’t without its share of imposters. Some olive oils are diluted or mislabeled, giving you less-than-pure products. According to various studies and investigations, a significant portion of olive oils in the market may not meet the “extra virgin” or “pure” standards claimed on their labels. In these cases, consumers

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