Spotlight On Broccoli

Food day boys and girls. Yeah, that makes me happy too. Todays spotlight is on one of my most favorite veggies that show’s up a whole lot for meals at my house.


Now stop turning your nose up at it. It’s not my fault your mom used to steam it till it was mush and then make you eat it with threats of withholding dessert if you didn’t suck it down.

Broccoli is good. Trust me. AND it really good for you.

Broccoli fresh or frozen offers the same benefits


So what’s the lowdown on it?

I know you want the 411 on this tasty green stuff so here we go. When it comes to great tasting nutrition broccoli is an all star food with many health benefits. Low in calories ( about 45 calories per stalk) broccoli is rich in essential vitamins and minerals in addition to loads of good fiber.

Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include brussel sprouts, cauliflower, and cabbage.

A cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.

Broccoli has some great nutrients….

Vitamin K – essential for the functioning of many proteins involved in blood clotting

Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

Folate – is necessary for the production and maintenance of new cells in the body

Do you know how you cook it can affect the nutritional quality of broccoli?  Boiling can leach out up to 90% of it’s important nutrients.

So not only did your mom make you eat green mush, she made you eat green mush with no nutrients 😉

Better cooking options are steaming, roasting, stir flying and microwaving.

Roasting it with a little olive oil, sea salt, and parmesan cheese is pretty amazing.

A weird bit of broccoli history….

Broccoli was developed from wild cabbage during Roman times, and was enjoyed immensely by the Romans. Broccoli was introduced to the United States during colonial times, but did not gain popularity until the 1920’s.

Did you know…

Broccoli gets its name from the Italian word “broccolo”, which means “cabbage sprout”.

You think those “detox” things sound cool ? ( for the record… don’t. Just don’t ok??) Phytocheimcals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the body’s detoxification process, from activation to neutralization and elimination of contaminants.

You wanna detox? Eat your broccoli.

One hundred grams of broccoli has three grams of protein, which is pretty good for a vegetable.

In fact, the structure of broccoli’s protein is similar to that of animal protein, without the punch of cholesterol.

Apart from its rich amount of vitamins and minerals, you should include broccoli in your everyday diet thanks to its high content of antioxidants and plant compounds, some of which promote good heart health and even prevent cancer

Broccoli has a number of science-proven health benefits, including cancer prevention, lowering cholesterol levels, improving eye and gut health, and many others.

Seriously. Eat your broccoli.

Enough of the science stuff…. how do we make it tasty?

Alright, I’m gonna toss some tasty little recipes at you. Of course you can’t ever go wrong just nibbling on the raw stuff… just stay away from all those creamy dips…. well unless you do what I do.

Make a creamy dip with non fat greek yogurt… protein, no fat and tasty. I get the Ranch dip mix, add yogurt. No one knows.


Roasting, I’ve said before, is the bomb for most veggies. I can eat my body weight in roasted veggies, which is a lot 😉

Find a roasted recipe below


and one of my favorite things to make…

I love to make a salad with broccoli, apples, craisins, some red onion, some bacon bits ( because well, bacon.) and sometimes some crushed walnuts.

Here’s the deal breaker for me on so many of these types of salad, the dressings are mainly mayo based therefore driving up calories on an otherwise healthy salad. I found a dressing locally by a company called Kens and the flavor was Apple Cider Vinegar. It’s pretty low in calories, so I mix enough of that in to kinda lightly coat stuff. It gives it the sweet, lightly creamy taste and texture of the mayo/sugar dressings but definitely less calories and fat.

Oh my gosh. So good.

Even my pickier veggie eaters ask for it now.

So that’s a wrap on our eat your veggies spotlight.

Tell me about your broccoli adventures. Do you like it? How do you eat it? Any favorite recipes?


Your Happy Healthy Heart

So it’s a cold, grey day in my part of the world. After a busy morning getting a strong training session in and some always necessary house work, and then working on some of my other fun projects (  revamping old furniture) I decided I deserved some coffee and writing time.

My training though, it’s hard to take myself outside to the building I use on cold mornings ’cause like, it has no heat.

This can work in my favor in several ways. Usually, it means I get out there and get moving with some cardio to get my blood stirring so I warm up fast.

Today I decided some time spent  boxing should do the trick to get me warmed up.  It always works….

Boxing. It not only gets your heart rate up, it warms you up fast too.

Toss some angry music in my ear, add my well worn pink gloves, 20 minutes later I’m in a full sweat, cold air and all.

Oh. Wait.

What cold?

So the boxing warmed me up for 45 minutes of strength training, i.e. muscle building time. I might mention though, all those solid metal weights, not much warms them up when you first grab hold of them!

Overall, a nice strong training session.

That boxing though, it’s a form of cardio that I love for a variety of reasons. Like, I can punch something as hard as I want and not get in trouble haha. It can be very, very good therapy.

But lets not forget its great upper body and core workout too, but it also has great benefits for getting the heart working hard. We can forget that those internal muscles of our heart and lungs need strong training as much as our arms and legs, well, actually they need it more.

That’s what I wanna talk about today… our heart and exercise and some other stuff too.

Here in the states, February is heart month.

However, I’m thinking if you’re reading this you’re alive, which means you have a beating heart, and it needs proper care so wherever you are in this world, you can read this too.

Let’s look at some facts….

Yeah, yeah, you know I’m gonna offer up some facts here, don’t you? Maybe you’ve seen “facts” in your own family if you have loved ones who’ve suffered or do suffer with heart disease.

But do you know, heart disease is the leading cause of death for both men and women in the U.S. ?

And do you also know that it’s preventable ? Making heart healthy choices, knowing your family history, knowing risk factors you have, and having regular check ups are all a part of proactively caring for your heart.

Heart disease (which includes Heart Disease, Stroke and other Cardiovascular Diseases) is the No. 1 cause of death in the United States.

Heart disease is the leading cause of death for people of most racial/ethnic groups in the United States, including African Americans, Hispanics and Whites. For Asian Americans or Pacific Islanders and American Indians or Alaska Natives, heart disease is second only to cancer

Cardiovascular diseases claim more lives than all forms of cancer combined

Coronary heart disease is the most common type of heart disease, killing nearly 380,000 people annually

In the United States, someone has a heart attack every 34 seconds. Every 60 seconds, someone in the United States dies from a heart disease-related event.

Direct and indirect costs of heart disease total more than $320.1 billion. That includes health expenditures and lost productivity.

Women and heart disease….

Heart disease is the No. 1 killer of women and is more deadly than all forms of cancer combined.

Every minute, approximately one woman dies from heart disease.

Only 1 in 5 American women believe that heart disease is her greatest health threat

An estimated 6.6 million women alive today in the U.S. have coronary heart disease.

90% of women have one or more risk factors for developing heart disease or stroke. This stat is sobering for yours truly sitting here writing this. As a woman who feels she leads a healthy lifestyle, eats well, exercises often and has a low family history, the idea of being in the 10% of no risk is perhaps slim.

The symptoms of heart disease can be different in women and men and are often misunderstood.

Men and women are not the same when it comes to heart disease.

Well gosh, thanks for all this good news….

Remember earlier, I said this was a preventable disease? Unfortunately, our lifestyles can be one of the biggest problems for developing heart disease. A high fat, processed diet lacking good quality heart healthy foods and inactivity are often the culprits to heart problems.

Those things, we can make changes on in our lives. We can begin to exchange foods that aren’t so great for heart health for ones that are. We can put on shoes and start walking each day. Almost everyone has the ability to walk. Start there, but just start moving.  Do it at least 30 minutes a day, 5 days a week.

You get a gold star if you do more 😉

Clipart Illustration of a Healthy Red Heart Running Past
exercise does your heart good

Failure to exercise (walking or doing other moderate activities for at least 30 minutes five days a week or more vigorous workouts at least 20 minutes three times a week) can contribute to an increased risk of coronary heart disease as physical activity helps control weight, cholesterol levels, diabetes and, in some cases, can help lower blood pressure.

Find some posts I’ve done on exercise here if you need some more reading material…

Adopt a diet low in salt, saturated and transfats and high in unsaturated fats (fish, avocado, etc.)  I don’t talk about specific “diets” but I did a review comparing two, one I can endorse as practical, livable and good for you. Find it here….

Maintain a normal body weight with caloric adjustment

Avoid smoking and recreational drug use

Have no more than ½ to 1 alcoholic beverage per day.

Know and review your risk factors with a trusted physician. Your physician may recommend medications to control cholesterol, hypertension and diabetes.

Know and understand your family history. Next to your personal care of yourself, this will help you assess any potential problems that are out of your control.

People who are overweight are more likely to develop heart disease and stroke, even if they have none of the other risk factors. Excess weight causes extra strain on the heart; influences blood pressure, cholesterol and levels of other blood fats – including triglycerides; and increases the risk of developing diabetes. 66% of Americans over age 20 are obese.

If you have diabetes be aware that the condition seriously increases the risk of developing cardiovascular disease, even if glucose levels are under control. More than 80% of diabetes sufferers die of some form of heart or blood vessel disease.

With all that being said

By maintaining a heart healthy diet, doing active vigorous exercise, knowing your family history and having regular checkups you can be sure to keep your heart in the best shape you can.

So when you’re out there exercising and your heart is beating strongly in your chest, appreciate all it does for you and continue to show it love back by doing things to keep it healthy and well.

What do you do to keep your heart strong and healthy?

Benefits Of Elderberries



One of the things I enjoy about writing is the freedom to write not only on health and fitness, but also on a wide variety of topics as well. I talk a lot about healthy foods and what they can do for your body but today I wanna talk about a supplement.

I know, I know. A supplement. It’s not my usual style for sure but this one I think bears examining a little.

Here in the states, the flu right now is extremely serious. You can’t see the news without more awful stories coming out about  people dying, many are children.

This supplement kept coming to me in a variety of ways so I figured I needed to investigate it further. I will always encourage real, whole food sources over supplements, but I believe this supplement is most likely easier for people to get their hands on, thus receiving the benefits.

I’ve been reading about  elderberries, and how they can actually help slow the virus or cut the duration shorter.

What are elderberries?

Elderberries are the fruit of the flowering plant known as Sambucus, more commonly referred to as elder or elderflower.

You will mainly find elderberries in the Northern hemisphere, particularly in Europe and North America, although some southern species are grown in Australia. The berries are black or very dark blue and have a sharp, sweet flavor that makes them highly preferred for desserts, syrups, jams, jellies, spreads, and as the base for various cocktails and drinks.

Since most of the berries in the genus Sambucus are toxic, caution is suggested and cooking the elderberries before consuming is always a wise choice. The branches, leaves, and twigs of all species contain trace elements of cyanide, which can build up in your body and eventually kill you, so be careful! ( how’s that for a fun and random fact??) if you decide to buy elderberries make sure you get them in a licensed reputable store. Don’t pick and eat wild berries as not all are safe to eat.

However, despite the implicit risks of elderberries, they are packed with beneficial nutrients, so they have been a part of  traditional medicine for hundreds of years and some health benefits have become more commonly acknowledged. We’ll look at some of those below.

  Elderberry actually has a very long history of medicinal use. Most historians typically trace it’s healing power back to Hippocrates, the ancient Greek known as the father of medicine  and who described the plant as his “medicine chest” due to the wide array of health concerns it seemed to cure.

Used for its antioxidant activity to lower cholesterol, improve vision, boost the immune system, improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis. Elderberry juice was used to treat a flu epidemic in Panama in 1995.

Do I have your attention now? It certainly grabbed mine when I started reading about it.

Health benefits of the elder plant

It naturally improves colds, the flu, sinus issues, nerve pain, inflammation, allergies, chronic fatigue, and constipation.

Get this… studies have shown when used within the first 48 hours of onset of symptoms, the extract has actually been found to reduce the duration of the flu with symptoms being relieved on average 4 days sooner.

During the ’95 flu epidemic the government actually employed the use of elderberry to fight the flu.

Elderberry has been the subject of numerous studies that shows it can actually decrease the duration and symptoms of the influenza virus. The high levels of antioxidants present in the extract are able to interfere with the activity of the virus itself.

Wait.. there’s more….

when it comes to antioxidants power, elderberry is higher in flavonoids than blueberries, cranberries, goji berries, and blackberries!

Elderberries are an excellent general immune system booster. Elderberry extract has been shown to be a safe, efficient and cost effective treatment for colds and flu.

With elderberries anti-inflammatory and antioxidant properties, it naturally helps clear and heal sinus issues.

Other ways it has been used and has benefits include:

It can help lower blood sugar, it’s a natural diuretic and laxative, and with it’s antioxidants and flavonoids as well as its high Vitamin A content, it makes it excellent for skin health.

The high levels of essential minerals help promote bone strength and development of new bone tissue.

Where do I get this super power food/supplement ?

As mentioned above, if you buy the berries, make sure they are from a reliable source. They offer many health benefits, including a high dose of daily fiber.

However, you can buy supplements that come in the forms of syrups, lozenges, and capsules. Dosing varies for each so it’s important you follow the directions on the package. These products can be found at local health and wellness stores or purchased online. These supplements as mentioned when taken accordingly can help with colds and flu.

Of course, if you feel like doing it, you can always make your own syrups from the berries.

Are there any side effects?

As with any herbal remedy it’s important to be aware of anything unusual you may experience. Signs of reactions could be a rash or difficulty breathing. Both should have immediate medical care. As mentioned it’s a diuretic so if you have kidney problems you may need to stay away from it.

In summary

This post is not meant as medical treatment or to suggest not using all available healthcare to keep you and your family well. It was intended to inform and educate to help alongside your health care choices. There is enough research to support elderberry helping with colds and flu that I thought it was relevant enough in this time to share with you.

Share with me. Have you tried this? If so, what has been your experience?


Simple Nutrition

Yeah, hello, I’m still alive out here.  No, the duathlon didn’t leave me laying on the side of the road 😛  I promise, I am doing a recap but…well… they keep teasing us with all our free race photos and course I wanna toss one or two of those in as well… so hopefully sometime this week you can find it here so stay tuned. I had fun and I did ok so check back. 😉

However a busy Thanksgiving week and all my well intended plans to scratch something out for you seemed to sail out the window.

So much tasty food for Thanksgiving. Some new dishes shared as well as the traditional favorites everyone enjoys.

It goes without saying that eating comes pretty naturally for all of us. Where we differ is how we choose to eat and the foods that we put into our bodies.


Every time we eat, we have the power to make choices.

Obviously, how I feed my body is important to how well I can potentially do my training sessions and also have energy for the rest of my day. I’ve learned that cutting back on food or not eaingt pre work out is the equivalent of taking off on a long trip with your gas tank sitting on or close to the empty mark.

In todays busy world food sometimes seems complicated and it shouldn’t be. I don’t spend a lot of time obsessing over food .. unless it’s 4:30 and the dinner hour is breathing down my neck, everything is frozen, and I’m completely clueless what to feed the crew.

THEN I might start obsessing a little.

Having healthy snacks or easy balanced and nutritious meals shouldn’t have to stress you out. I’ve personally found if I have healthy foods in my ‘fridge with easy access to them I’m always more likely to grab them.

No, I don’t meal prep or have 50 containers of the exact food waiting for me day after day. There are foods that I can easily grab or assemble as a snack if I feel like I’m famished ( and some days after long training sessions those moments can come on quickly) Maybe you haven’t done a long training session but maybe you’ve put in a long day at work and dinner is still in the process of coming together.

Taking a little time to prepare some things to keep on hand will help you make healthier snacks choices.

Consider things like:

Hard boiled eggs

Cheese sticks or cheese cubes

A variety of precut, prepared veggies you can grab

Ranch dip, made with non-fat Greek yogurt

Fresh fruit

Peanut butter ( in moderation)

Grilled or baked chicken ( works for so many different things)

Greek yogurt ( toss in some berries or raw almonds)

Raw nuts like almonds or walnuts

Homemade smoothies with your choice of fruit, milk etc. (be really mindful of buying smoothies when you’re on the go as they are often high in sugar and loaded with tons of calories. )

I also like to keep whole grain crackers around. I will put together a small plate with some cheese and fruit to carry me over till I can eat my next meal.

Or try this tasty little healthy snack:

Apple slice cookies:

Red delicious apple ( you need a nice firm apple for slicing) , peanut butter, unsweetened coconut, mini chocolate chips, chopped walnuts.

Core apple, slice into 1/4 inch slices. Lay out on cookie sheet and press with a paper towel to absorb excess water ( this will help peanut butter stay in place) spread a  thin layer of peanut butter then add coconut, walnuts and mini chocolate chips.

Enjoy 🙂

The more prepared you are the more likely you are to make good choices.

But back to that dinner thing….

I know I’m not the only one who sometimes bangs their head against the wall thinking of something clever for dinner. Personally, I could eat meat and veggies of some sort all the time but the rest of the crew.. well they have different ideas at times 😉

Mind you.. I have like… 5 thousand cook books so it’s not like I lack a place for ideas.  It’s just that they aren’t always with me if I’m out running around an realize I need food ideas.

Enter Pinterest

Who doesn’t always have their phone with them? And if you haven’t checked out Pinterest, will you should. All I have to do is open that app and search up some dinner recipes. Although now I actually have a board started with all kinds of tasty dinner recipes to choose from so I can be in the store, get the ingredients if I don’t have them and still put something new and delicious together.

( Click on my Pinterest link to follow me there and find a lot of my fav dinner ideas.. oh… and do I have some desserts for you too 😉 )

My favorite  new thing is one sheet dinners. I’m telling you… your life will never be the same again…ever.

All of the tasty goodness is cooked on one pan. Easy clean up. Nutritious. And there is a huge variety of ideas.

Simple nutrition my friends, simple.

Some of my favorites:  ( Greek Chicken with Green Beans And Feta Cheese)  ( Sheet Pan BBQ Dinner)  ( Roasted Garlic & Herb Sausage and Potatoes) ( Asparagus Sweet Potato Chicken)

I’ve made this too. It was a huge hit, and totally delicious



Not only are these meals easy to prepare with minimal work and clean up they offer a good variety from many food groups. Some are stand alone meals, some I might add a salad or bread depending on what it is.

Eating healthy with a focus on good food doesn’t need to be complicated. It may take a little time for you to get into the routine and find what works for you but once you adapt you will find it easier than ever to make healthy meals and snacks that will keep you on track with your health and fitness goals.





Food Choices Deprivation Or Empowerment

Pass Junk food


“Don’t you miss eating fun foods?” I was asked that question one day…. this person obviously didn’t know my eating habits super well or they’d know my weakness for some occasional chocolate, powdered sugar donuts, or better yet, French fries.

Years ago as I embarked on my health journey, that may have been my mentality. It would’ve have been my mentality if I had banned foods or put them off limits or treated them like I’d never, ever get to have them again.

Not making foods “good” or “bad” has helped me be successful, and stay successful on this path.  I think this theory will work for the majority of people wanting to be healthy.

Oh, in the past I can remember parties or get togethers and “abstaining” from whatever foods/desserts I thought I shouldn’t have.

Let’s be honest, that kinda stuff flat out sucks.

But here’s the weird kicker. What starts out in the beginning as something that feels out of your routine, or daily habit, can slowly be transformed into a new habit and permanent change in our lifestyle.

If you eat “junk” food and it’s your thing to go to, then your taste buds have definitely been trained to eat that way. I’d like to think all of you were raised by moms who attempted to feed you good, healthy food in the beginnings of your life.

As a free willed individual, you grew up and did your own thing. That might involve not eating what mom tried to get you to eat but instead opting for other less desirable choices.

You get it… you train yourself to eat foods that support your health and give you energy or you’re comfortable eating foods that satisfy your emotions and mouth and offer no or minimal nutritional value.

It does make me sad when people make jokes about eating foods that support good health and they don’t participate in eating that way. I’m over here thinking… “that’s your body your living in, the only one you get!”

A mental shift has to occur for anyone to be successful in weight loss and eating in a manner that supports good health.

If you view not getting to eat “junk” food as deprivation, you will not move forward. If you view eating well as punishment, you will not move forward.

We all face temptations when it comes to foods. I have my own that are best for me to stay away from.

I know what it’s like to be in the store, hungry, and all those things I know I don’t need seem to taunt me to buy them.

After all, I’m hungry, right?

But then there’s the stronger part of my mind and body that knows better…. I know how empowering it is to know it’s there and leave it. I know how empowering it is to make good food choices and how I feel after the fact.

And yes, if you are hungry in the store ( a practice I do not recommend 😉 ) there is a plethora of foods that can help you that are healthy to snack on…. really. You don’t have to be drawn in at the candy when you are checking out.

It all takes practice. And determination. And failure.

Yes. I said failure.

You aren’t going to nail this each and every time. In the beginning it will be a struggle. With repeated efforts of success and failure you will eventually have more success than not ( this is where determination comes in… and a bit of stubbornness doesn’t hurt either)

As you practice this you will develop new strength, new strength is empowering when you walk away from something. It gradually turns into something you will just automatically do.

Assess what it is. Think about if you really need it. Think about if it will support your health and fitness goals.

Make a choice.

And you know what, sometimes, it’s ok to get that candy bar.

I had done a long endurance session recently and by midafternoon my body was wanting just all out pure sugar. I’ve come to know this feeling occasionally since I’ve become involved in endurance sports.

I intentionally bought a candy bar. I can’t tell you the last time I had one. It was delicious. That feeling went away after. I haven’t wanted one since.

It was good…


No guilt.

I fully knew I could’ve gotten a “healthier” treat. I also made a mindful decision that I wanted to get that candy bar.

It is empowering when you are in mindful control of making choices regarding what goes in your mouth and how you eat.

As you learn to make eating healthier a priority, you not only feel better and are more energetic, your tastes for the lesser quality food really will diminish. In time, you will find those desired foods will have less pull and it becomes quite easy to ignore them and never have them, and yeah, you won’t feel “deprived” either. You will however, feel empowered.

A successful healthy lifestyle will involve balance. Good days and bad days. The key to success is to keep moving forward. Learn to enjoy how you feel when you make more aware choices of what you eat and when you choose a better option.

In time, it will come almost effortlessly to you.

Tell me was there or has there been a time you’ve felt deprived because you didn’t think you could have some type of food? How do you feel when you make a better choice or a more purposeful decision in what you eat?

Healthy Eating Habits

Healthy Habits

So it’s afternoon coffee time and I’m ready to kick back and write for awhile. This morning was my “brick” training session… meaning I run, bike, then run again. Today I increased my miles on foot to a full 5K.  I’ve been gradually moving it up as I’ve adjusted to this activity.  I really do love it. It’s different and it’s challenging.

Oh. And I want to do a duathlon at the end of the year so I do have some extra motivation 😉 It involves a 5k run, 22 mile ride, and a 5K run… on some crazy hills as well.

The weather was on the hideous side. Foggy, misty rain, poor visibility, cool, but not cool once I warmed up. I gave up on wearing my glasses as I couldn’t keep them cleared off ( any tips or ideas on that faithful readers?) once I was on the bike I was chilled from being wet and now flying down the road, water running off my helmet into my face, my gloves wet and the roads somewhat tricky in some places.

Good times.

I believe if I’m training for something, I need to do it in all weather ’cause I never know what race day will deal up.

Anyway, it’s a rather strong way to start my day. I’m really loving multi sport days. As time moves along I will most likely increase my training to two days a week doing it.

But goodness… it can fire up my metabolism all day long!

Ok enough of that.. on with the show!

I thought since I talked about building new habits yesterday I’d focus on a couple specific to eating.

One should be obvious but often it’s one we ignore or sadly, we never experience it anymore.

Let yourself get hungry and experience those hunger signals.

To often in our world, we are programmed to eat “because it’s time”.   As if we experience those growly, hungry feelings we might not survive.  It might take some practice, but learn to experience hunger 30-60 minutes before a meal time.  It is one thing I began doing years ago, learning to eat when I had true hunger.  Not because the clock said I should eat. It’s amazing how good food really tastes when you have true, real hunger.

( and hunger after a hard workout?? eek.. food has never tasted better haha)

Seriously, though. Get back in touch with your body if you can’t remember those feelings or overlook them.

Again you will have to work at it. It might be a new habit for you to work on if you don’t currently practice it.

Once you start getting in touch with your bodies natural signals again, you might want to practice this next step, or new habit.

They kinda tie in together…. which is…

Learn to eat just enough food to satisfy your appetite, but not over eat.

This might be tricky in the beginning for you. We are often conditioned to eat what’s on our plate, or eat because it just tastes good. We can eat well beyond what we need to be comfortable and satisfied.  Allowing yourself to eat slowly and really savor your food gives your body and mind time to be in sync. You will be surprised that a lot less food will handle your hunger.  Again, it’s a practice, a discipline, you will have to work on to build this as a new habit.

And a final new habit you might consider….

Learn to eat 3-4 healthy balanced meals in your day.

Unfortunately so many of us have been conditioned to skip breakfast or lunch and then go crazy at dinner like it’s our last meal or something. We practice a weird form of starvation all day and gorge in the evening.  When you learn to eat real meals, at regular times, and satisfy your natural hunger you don’t spend all day thinking about when you can eat.

Crazy, I know.

Somehow we’ve accepted a thought that eating breakfast is a good way to lose weight or that we don’t have time for it.  Or if we skip lunch we can have a bigger dinner.

But what if you had satisfying meals, staged at regular times, and got hungry for each one? You’d be less likely to snack or be thinking about when you could get your hands on food again.

The “4th” meal would be if you workout heavily, you might need extra calories somewhere between your meals.  Some days I need more, some days I need less depending on how hard I workout.

As in any other habit, you will have to be intentional about what you do. It wont come easy or over night, but with practice you’ll master these new habits. New habits lead to a lifestyle change and steady sustainable weight loss.




Carbs Are Not The Enemy

Say that with me boys and girls…. “carbs are not the enemy”.

Ah, you don’t have to look to far now days to find some diet hype, “health” company or  other nonsense touting the evilness of carbs and some diet dogma that says they should be avoided like the plaque.

“Cut carbs!”  “Low carbs!”  “No carbs!”

Listen up. Carbs don’t make you fat. Eating to much makes you fat. You can gain weight with to much protein and healthy fats.

Bottom line, take in to many calories from anything and at the end of the day if you’ve taken in more than you use, you won’t lose and will eventually gain if it’s a consistent thing.

Carbohydrates provide our body with energy.  Glucose is the form of sugar our brain uses. We need a certain amount of it to fuel all of our metabolic processes so we have energy to do everything from breathe to run.

Pretty much anything we do in our day.

Cut out enough of carbs in your day and you’ll be the lucky recipient of brain fog and feeling off and lethargic.

I’ve pushed myself that hard before ( not on purpose) but yikes, it’s amazing how awesome I feel when I get some good carbs on board!

But first…before we go any further… a brief science explanation on carbs. You see not all carbs are created equal, by any means.

There are two types actually.  Are you ready to learn ?

cake pastries in bakery typical from Spain

Simple Carbs. These really are the ones you should strive to “cut out” or at least really minimize them in your daily nutrition plan.  Simple carbs are found in things like cookies, pastries, candies, breads, muffins, sweet drinks, white bread, sugary cereals, chips, sodas, donuts, etc

Simple carbohydrates are made up of a short chain of molecules that require little breakdown and go directly into the blood stream ( this will cause a blood sugar spike)

This is why you can feel that slump or let down after having that afternoon snack from a vending machine.

Any simple carb/ sugar has no redeeming quality or nutritional value. If you’re going to “cut carbs” these are the ones you should be chopping away at.


complex pic

Complex Carbs.

Complex carbs have a longer chains of carbon molecules so it takes longer for your body to break them down.  This means sugar isn’t dumped into our blood steam keeping us from having those “crashing” moments we get from simple carbs. This means we get a steady state of sugar into our blood stream for more longer lasting ( steady) energy.

Complex carbs are found in tons of foods we need and that are GOOD for us.

complex carbs
This isn’t a complete list but it gives you some good ideas!


Remember simple carbs wont fill you up and are easy to over eat on.

Complex carbs fill you up and hang out in your body longer.  With your good carbs you should also make sure you have protein and healthy fats alongside it for a solid meal so your body can function at a high level.

“Cutting carbs” can be a good thing if it means you’re not drinking soda or snacking on cookies and donuts.

Many forget that food items like milk, dairy, fruits, veggies, whole grains,  all have carbs and are loaded with vitamins, minerals and nutrients we need for good health.

For a reference point, over half your daily calories should come from good quality complex carbs. This will ensure your brain and body have the good energy they need to get you through the day 🙂