The following are ten questions you can ask yourself to determine whether or not you are indeed, addicted to sugar. The questions in bold are from the book “The Sugar Addict’s Total Recovery Program“ by Dr. Kathleen DesMaisons.
1. If you don’t get your regular dose of sugar, are you irritable and cranky?
2. Have you ever tried to cut down or control your use of sweet foods?
3. Are you using more sweet foods than ever before?
4. Have you ever lied about how much sweet food you eat?
5. Have you ever gone out of your way to get something sweet? Read More
You have committed to a healthy lifestyle, congratulations! Have you set goals for yourself in different areas of your life like exercise, nutrition, stress management, etc.? Goals help keep you motivated and on track, especially when they are SMART goals. This picture below breaks down the SMART acronym.
Here are 2 SMART goals:
- I will exercise for four 1 hour training sessions this week with challenging cardio and/or strength training.
- I will bring a balanced lunch (fiber rich carbs, lean protein, and healthy fat) to work 3 days this week.
A SMART goal gives you a clear focus and guides you in your decision making. When you have to make a decision, ask yourself, “Will this bring me closer to or further away from my goal?” Your answer will help you make the best decision at that point in time. Four 1 hour training sessions this week is my goal. What SMART goal are you aiming for?
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These pumpkin muffins have a few healthy twists like oats, pumpkin, and yogurt, making them a great healthy fall treat. These muffins are moist and packed with pumpkin flavor, with the perfect amount of spice! These pumpkin muffins are so delicious, it’s guaranteed that no one will ever know that they are loaded with protein and that they are low in sugar! With this winning combination of flavor and nutrition, they are sure to be a hit this fall season!
|1 cup||Canned pumpkin|
|1/2 cup||Plain lowfat Greek yogurt (I like Chobani)|
|1 3/4 cup||Old Fashioned Oats|
|1/4 cup||Vanilla Protein powder|
|1/2 cup||Baking stevia OR 1 cup sweetener of choice that measures like sugar|
|1 tsp||Baking soda|
|2 tsp||Baking powder|
|1 1/2 tsp||Cinnamon|
|1/2 tsp||Pumpkin pie OR Apple pie spice|
|Optional||Add-Ins: 1/4 cup of chopped walnuts, pecans, or almonds, mini chocolate chips, raisins or dried cranberries!|
THE ESTIMATED TOTAL TIME TO MAKE THIS RECIPE IS 25-30 MINUTES.
- Preheat oven to 350 degrees. Line a 12-cup muffin pan with foil cupcake liners, or spray with non-stick cooking spray. Set aside.
- In a blender, (or food processor), mix all of the ingredients together. Blend until oats are ground and mixture is smooth. (I usually help move mixture around in my blender carefully with a spoon!)
- Divide mixture among muffins tins, and place into pre-heated oven. Bake for 15-20 minutes, or until tops are lightly golden brown. *Note this batter is very moist, and a toothpick may not come out clean…Don’t worry it is baked through if the tops are golden brown!
- Cool muffins before removing from pan. ENJOY!!!
|71||Calories per Muffin|
Over the past 10 years, more and more people are turning to an unlikely source to help them with dehydration and cramping issues. The practice of drinking pickle juice before and even during sporting events is becoming an increasingly common phenomenon. It is popular amongst endurance athletes like marathoners and triathletes, but most of the recognition for pickle juice is coming from the NFL. In 2000, the Philadelphia Eagles trainer at the time credited pickle juice for helping the Eagles smack the Cowboys 41-14 in 110 degree heat. Jason Witten recently endorsed a company called Pickle Juice Sport which bottles and sells their products to over 20 teams and over 100 pro athletes.
The science behind pickle juice is simple. The brine is high in sodium and electrolytes and helps replace what your body loses when you sweat. It also helps you retain water so you can perform at an optimal level. Pickle Juice Sport claims that their beverage has 30 times the amount of electrolytes found in Powerade and 15 times the amount found in Gatorade. A study at BYU showed that people who consumed pickle juice were relieved from cramps twice as soon as those who only drank water. The one stumbling block is obviously the taste. In fact, a Google search starting with “pickle juice tastes like…” automatically fills in the word “garbage.” But if you can tolerate the taste, it’s proven benefits to reduce cramping and help dehydration may be worth a try.
This is a very eye opening article I read over the weekend and wanted to pass the information along!
Americans are slowly waking up to the sad fact that much of the food sold in the US is far inferior to the same foods sold in other nations. In fact, many of the foods you eat are BANNED in other countries.
Here, I’ll review 10 American foods that are banned elsewhere.
Seeing how the overall health of Americans is so much lower than other industrialized countries, you can’t help but wonder whether toxic foods such as these might play a role in our skyrocketing disease rates.
#1: Farm-Raised Salmon
If you want to maximize health benefits from fish, you want to steer clear of farmed fish, particularly farmed salmon fed dangerous chemicals. Wild salmon gets its bright pinkish-red color from natural carotenoids in their diet. Farmed Read More
Have you read the New York Times magazine article on the science of addictive junk food? Click here to read it!
It is pretty wild that there is extensive research and funding going into finding and creating the perfect combination of sweet and salty to get you hooked. This is known as “the bliss point” that creates the greatest amount of crave for the food. As a nutrition coach, I encourage people to eat foods in their most natural form where addictive foods do not exist. I’ve been in a happy little bubble and could not understand all these cravings people talk about until I tried vanilla almond milk. It was in the fridge one day, thanks to my Read More
Did you see the movie 300? Wonder how they got in shape for their roles? Here’s how!
THE “ORIGINAL” 300 WORKOUT : Grab a timer and complete this workout as quickly as you can!
(WARNING: This is an ADVANCED workout.)
1. PULLUPS (25 reps)
Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.
2. DEADLIFTS WITH 135 LBS. (50 reps)
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible. Read More
- 2 cups peanut butter (or almond butter)
- 1 3/4 cups raw honey
- 2 1/4 cups protein powder (chocolate tastes best with this one)
- 3 cups regular oatmeal
- 1 tbls cinnamon
- 1/2 cup almond slivers
- 9 x 13 inch pan
- Microwave almond (or peanut) butter and honey until smooth. Stir.
- In another bowl, mix the rest of the dry ingredients.
- Add the almond (or peanut) butter and honey. Mix (with hands is easiest).
- Press the mixture into the pan and place in fridge. Keep in fridge for at least an hour.
I’ve noticed a disturbing trend among sports fans lately. All too often, people seem to be cheering the wrong people across all major sports. Ray Lewis was lauded as a man of great character during last year’s Super Bowl despite obvious involvement in a murder. An increasing number of kids call Cristiano Ronaldo their favorite player despite annoying on-field antics and a bratty attitude. The highlight of this epidemic, however, is Tiger Woods.
The story of Tiger Woods is a familiar one by now. He was by far the greatest golfer in the world for many years, and well on his way to being the greatest golfer of all time. But off-the-course antics derailed his quest to overtake Jack Nicklaus’ record of 18 major wins. Tiger’s fall from grace brought to light much more than his character off the course. He is constantly cursing like an 18 year old, knowing that cameras and microphones follow his every shot. After a bad round he can be found blaming the course, gallery, weather, or any other thing else he can point at to explain why he didn’t play up to his potential. In a sport that contains guys like Phil Mickelson, Matt Kuchar, Brandt Snedeker, Bubba Watson, what’s the point in cheering for Tiger Woods? While Tiger was sneaking around with Hooters waitresses, Mickelson was faithfully by his wife Amy’s side while she battled breast cancer. Bubba Watson’s outpouring of emotion after his Masters victory just days after adopting his first son showed a man who’s priorities are in order. Not a man who, despite being 37 years old, continues to act like a teenager.
All these athletes have immense talent. I get that. They have worked countless hours to get to the top of their sports and I can respect that. This does not give them a free pass to act however they want and embarrass the sport they are a part of.