If you’re like me, you’ve just spent the last several days (over the Christmas holiday) eating and drinking things that we typically do not eat and drink during the year. And while the holiday season feels like a time to “let go and let loose” with our healthy eating and exercise, New Year’s quickly arrives as the time to “pay the piper.” Already, the emails and questions are coming about how to minimize and rectify the dietary damage from the holiday fiesta time. So, during this interim period, the week between Christmas and New Year’s, I felt it appropriate to share some of “Rick’s Wisdom for Getting Back on Track.”

The truth is, if you’ve been eating well and exercising, then the following are probably not all that new to you. Nonetheless, it never hurts to be reminded!

Healthy Tips for Minimizing Holiday Diet Damage:

1. Get a reality check for your body. This is good for any time, but right after you’ve “fallen off the wagon,” it’s important that you have perspective. So here’s what you do – Take off all of your clothes, (leave on your undies – we wouldn’t want to scare anybody) stand in front of a mirror and snap a photo of yourself. Is this what you want to look like from here on out? Hopefully the answer is “yes,” but if it isn’t, then this is your wakeup call.



2. Don’t ever use falling off the wagon as an excuse to keep failing. A lot of people use parties and liberal eating during the holidays as an excuse to keep going down that fat and unhealthy path. Stop it now, before it multiplies! Take a look at that photo you just took and wakeup. Remember, the nutritional and food choices you make today determine your health and weight gain or loss tomorrow. If you fall, get back up and start moving in the right direction. Procrastinating will only make things worse.
3. Find someone to hold you accountable. Like it or not, accountability works, plain and simple. Most people are not disciplined enough to hold themselves to task, especially when it comes to weight loss or burning fat. If you want quick, measurable results, find someone who will hold you to task.
4. Start and keep a food diary. In other words, you need to write down every single thing you put in your mouth each day. If you’re not willing to track what you eat, then you’re not going to get the results that you’re dreaming about. Enjoy that photo you just took, because that’s where you’re going to stay unless you’re willing to do the work.
5. Follow a healthy eating plan. Diets work, but only for a little while. The important thing is to find a healthy way of eating that works for you – one that you can adopt for life. Fad diets set you up for failure, in my opinion. They work initially and then tend to lead people down rebound row. If you want a plan that works, start educating yourself on food. Check out this short video I made called “10 Ways to Clean Up Your Diet.” It’s a great start.
6. Exercise. I know it sounds trite and almost cliché, but exercise works. You can lose weight and fat without exercise, but your results will come much quicker if you get your body moving. And believe it or not, it doesn’t really take a lot of commitment. Not only that, but exercise will also clear your head and make you feel fantastic. It will tone your body, boost your metabolism and allow you to eat more food. Check out this fat burning routine I posted a while back. It’ll give you a quick cardio routine for starters. If you want to build muscle, sign up for my email list and get a free PDF that will immediately give you a dumbbell or kettlebell routine to begin with.
7. Try intermittent fasting.No, I’m not talking about starving yourself, but try it for a couple of days each week. Adding a couple of intermittent fasting days to your weekly routine can help reset your body and accelerate the fat burning process. In essence, you’ll eat normally and healthy one day, then on a fasting day, you’ll simply drink water or perhaps have homemade vegetable juices during the day, followed by a normal meal at dinnertime. If you want more detailed information on intermittent fasting, click HERE.

If you seriously want to stay on track for the New Year, get a grip on the above seven principles. I can personally guarantee that if you take these seven guidelines to heart and make them an integral part of your existence for the new year, you’ll see amazing results faster than you ever thought possible.

If you’re looking for someone to hold your nose to the grindstone and help you find clear direction as you move forward, feel free to contact me. I have a few slots open for the New Year. Remember, Rome wasn’t built in a day. Don’t lose heart. Just do what it takes and you’ll make it.

Related posts:

1. Weight Gain, Belly Fat & Insulin Resistance
2. Which Sweetener Is Best for Me?
3. Is Your Life a Work of Art?

Now I have a good understanding of what it takes to create a worthwhile piece of art (I’m a singer and also dabble in oil painting from time to time – so I know a thing or two about the creative process). Anyway, in my dream, I saw this artist – painting on a huge canvas, masterfully using colorful short, broad and chunky brush strokes, creating a glorious body of work for all the world to see. Unfortunately, I never got to see the finished piece, because I woke up before the painting was completed. Maybe I wasn’t supposed to see the final product. Nevertheless, the dream made a very strong impression on me, which motivated me to write this little blog.

My Dream Interpreted

As an executive wellness coach and holistic health practitioner, there always seems to be a plethora of altruistic, life changing thoughts and ideas swimming around in my head. This is due mainly to my desire and need to help people who seek me out for solutions and positive change in their lives. So, upon having this little “dream” (if you will), it became clear to me that I should write it down in hopes that its interpretation might inspire others.

So, here’s how I see it…

The Artist or Painter -represents you (and me). In other words, you (and I) are the one with the ability, the talent. You’re the painter, the doer, the artist – the one with the brush in his hand. You have control over what goes onto that Canvas.

The Brush – represents the choices and actions you make in life – how you choose to design, paint, and forge your way. The only means by which your canvas becomes a work of art (or garbage, for that matter) is how you use your brush to paint on it. Wrapped up in your choices and actions are everything from your career to relationships, spiritual decisions, how you exercise, etc. to the very nutrition that you provide for your body. All of these choices and actions determine the quality of your art (life and health).

The Palette and Paints – visually represent your talent, personality and expression. Combined with the Brush, proper use of color demonstrates your skill, ability, talent, and/or gifts to the world. Paints are full of color. Using color is how you leave your mark, showing the world who and what you are. When people view the art that you create, they see who you are because of a combination of colors and brush strokes. Your color choices and placement demonstrate what your painting is going to be. And what you paint either will inspire and motivate or repel and offend all who see it.

The Canvas – represents you, your world, your life – art or trash. It is yours to decide. What goes there on that canvas (in large part) is entirely up to you. It is your choice. Be careful what you paint on it. It is what the world will see with regards to you. It is what will be displayed before God and everyone else. It is the mark that you leave. It’s the influence (good or bad) that you will have.

I suppose my point here is this…

You are the Artist of your own life (the same applies to everyone) – to a great extent.

And, while there ARE things out of our control in life (our height, body type, skin color, sex, family of origin, health issues, the weather, economy, etc.), there ARE many, many things that we can create, control and determine for ourselves.

Unfortunately, many of us do not actively render and create Art out of our lives. We either let others determine that for us, or we unfortunately choose to carelessly make a mess on our canvas due to lack of care or consideration.

Points to Consider about your LIFE work of Art:

• You’re born with only ONE blank canvas.
• The choices and decisions you make (i.e. your brush strokes) apply the color to your canvas/life.
• Dried paint is permanent in life. It can’t be undone, so make sure you paint wisely and with intention.
• Remember, you can paint over mistakes, but the buildup (what’s underneath) is still going to be there.
• If you make a mistake in painting, figure out a way to use that mistake in your artwork – so that it has context and meaning in the big picture. And don’t wait too long or you’ll miss your chance.
• Sloppy and careless brush strokes and use of bad color are tough to cover up.
• Color fades over time. Make sure you reapply and touch up to keep things fresh.
• Creating good art requires perspective. Make sure you stand back from your canvas periodically to make sure that your brush strokes and use of color are becoming what you want to create. Failing to do this regularly will most likely result in a disappointing piece of work.

“The Magpie” – 1869 by Claude Monet

Perhaps you’re thinking that God is the Artist of our lives. I don’t deny this truth at all, in fact, I believe it wholeheartedly. Like I wrote before, there are many things in life that have already been predetermined for us. This is evident. And I believe that daily communion and inspiration from the Creator of all (God Himself) is of utmost importance to the endeavor of creating Artwork out of our lives. But for my purposes here, I want to emphasize that we are free agents who determine much of where we go and what we become in life.

With these things in mind, I leave you with the following thought…

Being the Artist of your life is empowering. It involves great responsibility (to ourselves as well as to how we impact others). Let’s all strive to be the best life artists that we can be, creating individual masterpieces that inspire all those who look upon the canvas of our lives.

Related posts:

1. Set Clear Goals for Success in Life
2. 6 Ways to Wellness During Difficulty

A big part of my every day existence is thinking of new ways to help my clients. You see, I’m in the business of offering something valuable to those who come to me for help. To fail to do so, would render me ineffective at being a good coach.

One hot topic that doesn’t sound so exciting at face value is that of GOAL SETTING. And while it may seem a clear cut and straight forward concept, I find that most of us, myself included, fail miserably at making goal setting an ongoing practice in life. Quite honestly, the one thing that keeps me on track with setting goals is constantly working at it with my clients.

Ok, so now that we realize that goal setting is neither a thrilling nor innovative concept, why is it so important? What is it about goal setting that moves us away from miserable, undesirable Point A in our lives and catapults us (hopefully with laser fine precision) towards that highly esteemed place of success, happiness and wellness – POINT B?

Well, to grasp this, I think it’s important that we all understand what exactly a GOAL is. According to Webster’s, “a GOAL is -the end toward which effort is directed.”

In my humble opinion, this definition brings up-

3 Simple Parts of Goal Setting:

1. The End (the Bullseye) – AIM
2. The Direction – FOCUS
3. The Effort – FIRE

1. The End or “The Bullseye” in Goal Setting

Quite simply, when coaching people on goal setting, one of the frequent words that I find myself using is “bullseye.” We all know what a bullseye is and can easily visualize one at the center of a target. Whenever you aim at something, you aim at the target and specifically strive to hit the red dot in the middle or the bullseye. It’s an easy concept. Anyone who has ever played darts, shot a gun, or attempted to shoot a bow and arrow knows that you have to set your course by aiming, keep your hands steady and shoot at the bullseye. To do any less, will send your dart, bullet or arrow reeling in the wrong direction. The crosshairs matter. They are everything.

2. Setting Your Focus – Direction in Goal Setting

If you’re going to go to the trouble of pointing that gun, shooting that arrow, throwing that rock, etc. then at least make sure that all of your effort is not in vain. If you don’t know specifically what you’re aiming at, then stop wasting your energy and effort and reevaluate. Otherwise, you’re playing the lottery with your life, your work, your relationships, your finances, your faith, etc. To not have clearly defined goals in all important areas of your life is like closing your eyes and shooting an arrow into the woods – hoping that you’ll hit something. The chances of hitting anything worthwhile are not very good, that is, unless you’re shooting into a herd of animals. And, how often does that happen?

With a properly defined goal – a carefully selected bullseye, your efforts then become laser focused and extremely effective, because you know where you’re going. Once you’ve determined what your goal or bullseye is, then start doing the legwork to keep things on target. These are things that will help you set that focus and direction. My suggestion is to ask for advice, read pertinent literature, rub elbows with those who have already traveled your path, share your vision with others, and ask someone to hold you accountable. Maintaining direction on the way to that bullseye can be difficult and even mysterious. Finding good resources will help you plot the most direct course to your goal. Otherwise, you may end up burning a lot of effort without real results.

3. Fire – The Effort in Goal Setting

This, unfortunately, is where I believe most people tend to wander and get frustrated. Too many get right to the fire, effort or work of things without clearly understanding what the goal is. Don’t get me wrong, putting a lot of work and effort into life is important – immensely so. But, what I see a lot of are those who wastefully burn a lot of energy, time and effort without first determining, understanding and fixating on the bullseye. In other words, many seem to go through life without having clearly defined goals or good knowledge of how to meet them. They fire off in every direction, filling their days with “effort” but with no real idea why. That being said, “the fire and effort,” as important as it is, is virtually ineffective, and sometimes harmful, if not performed with a specific goal and clear direction.

Consistently (firing) doing the work required to keep things moving towards that bullseye, only becomes magical when combined with proper focus/direction. Without true direction, fire becomes nothing more than a stewing pot of misery and hopelessness. This is the state where I find many of my coaching clients. For whatever reason, many are churning in a pot of self-inflicted crisis, unable to see an escape from the cascading events occuring in their lives. It is at this point that we begin the process of change.

Begin with the end in mind

Beginning with the end in mind is exactly what we do when we set clear, direct goals for our lives. Instead of showing our cards, brandishing our guns, and playing our hands without purpose, we instead, become very clear and intentional in our planning. We see the end (the goal/bullseye) before we ever take a step. We become calculating and concise. We clearly envision where we’re going. We carefully strategize a plan that will carry us to that end. We become human beings full of purpose because we know where we’re headed. We begin each day with our goals in mind. The fire that we burn, that effort that we put forth, combined with our clear direction/focus becomes the magic that will transform our lives into something better. We no longer stew in a pot of misery because we know that our efforts are not in vain. No, our focus and fire efficiently move us to our goals – where we decide and want to be.

How about setting a goal today!

No related posts.

Click here to view the embedded video.

Healthy Soup Ingredients:

• 1 whole organic Free Range Chicken
• 1 pkg. Shiitake mushrooms
• 8 organic carrots
• 8 organic celery sticks
• 1 organic fennel
• 1 organic leek
• 2 large yellow onions
• Fresh chopped Thyme
• 2 garlic cloves
• 2 Tbsp. apple cider vinegar
• 1 Tbsp. organic curry (to taste)
• Sea Salt (to taste)
• 2 Tbsp. peppercorns

Directions:

1. Cut up chicken into pieces. I suggest having this done for you at the meat department to save time and mess. Place chicken in large soup pot and cover with clean, filtered water. Make sure you use all of the chicken, including giblets, neck etc. Sprinkle sea salt into pot and add peppercorns to broth.
2. Cut up 4 carrots, 4 celery sticks and 1 large onion into large chunks. Add these vegetables to the pot to cook with the chicken. Chop and add fresh Thyme to pot. Add 2 chopped cloves of garlic. Add Tbsp. of curry. These will all cook down and season the broth nicely. Keep heat on high and bring contents to boil. Skim off foam. Then, reduce heat to a simmer. Add 2 Tbsp. apple cider vinegar and cover. Let simmer for 6 to 12 hours. The longer it cooks, the better the flavor.
3. After soup has cooked for a long time (6-12 hours), separate broth from contents by pouring through a strainer into another large pot. Do this in the sink to avoid making a mess. Remove strainer with contents (cooked chicken and veggies. Place broth back on stove on low heat while you chop up fresh vegetables to place in broth to create final product.
4. Let contents in strainer cool (chicken and cooked veggies).
5. Chop up remaining raw carrots, fennel, celery, leek and onion into small pieces and add to broth on stove. Turn heat up to high and bring to boil. Reduce to medium or medium low and let vegetables cook for at least an hour or longer.
6. Once cooked chicken and veggies are cool enough (30 minutes or so), remove chicken pieces and discard cooked vegetables. Separate all chicken meat from bones and discard the bones. Pull chicken into small pieces and return to soup broth with cooking vegetables. At this time, I would add the Shiitake mushrooms as they don’t take long to cook at all. You can do this any time as chicken is already well cooked at this point.
7. Finally, after soup is ready, remove lid and taste. Add more sea salt, pepper, curry or spice to your liking.

The SuperFood Power Punch of Chicken Soup

Health Benefits of Chicken Broth*

Chicken stock provides a concentrated source of minerals and hydrophilic colloids that make your entire meal more digestible. Colloids that have been heated (i.e. in cooked foods) generally repel liquids, making cooked foods harder to digest. However, the gelatin in chicken and other meat broths has the unusual property of attracting liquids—it is hydrophilic—even after it has been heated. The same property by which gelatin attracts water to form desserts, like with Jello, allows it to attract digestive juices to the surface of cooked food particles. This is a primary reason why the broth in chicken soup is so good in aiding the digestive process. Good digestion usually means good health.

According to Sally Fallon of the Weston A. Price Foundation,

“Chicken soup has a natural ingredient which feeds, repairs and calms the mucous lining in the small intestine. This inner lining is the beginning or ending of the nervous system. It is easily pulled away from the intestine through too many laxatives, too many food additives. . .and parasites. Chicken soup. . .heals the nerves, improves digestion, reduces allergies, relaxes and gives strength.”

What better natural remedy to have during times of sickness and for maintaining health and wellness during cold weather?

Health Benefits of Carrots:

Carrots are rich sources of carotenoids (particularly beta-carotene), B vitamins, phosphorus, calcium and all important iodine. The antioxidant nutrients in carrots are believed to explain many of the heart protective benefits provided by this root vegetable. The carotenoids in carrots are also known for their benefit for eye health. And, lab studies have shown the ability of carrots and their juice to inhibit the grown of colon cancer cells. Carrots are simply too rich in digestive tract-supporting fiber, antioxidants, and unique phytonutrients to not be eaten in support of the lower digestive tract and colon cancer protection.

Health Benefits of Fennel:

Fennel contains its own unique combination of phytonutrients—including the flavonoids rutin,quercitin, and various kaempferol glycosides, that give it strong antioxidant activity. In animal studies, the phytonutrient anethole in fennel has been shown to lower inflammation and to help prevent the occurrence of cancer. It is also a great source of vitamin C. The vitamin C (needed for a healthy immune system) found in the fennel bulb is also potently antimicrobial. It contains a very high fiber content, and in addition, is a very good source of folate, the B vitamin necessary for the conversion of a dangerous molecule called homocysteine (that can cause a host of heart and cardiovascular damage) into other, benign molecules. It is also a very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack.

Health Benefits of Leek:

Leeks can always be used in place of onions, although they have a slightly more pungent flavor than their cousins. Leeks are good sources of carotenoids, B complex and vitamin C and are considered nourishing for the liver. Leeks, not unlike their cousin garlic and fennel, also contain important amounts of the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage, including damage by overly reactive oxygen molecules. This appears to involve increased production of nitric oxide (NO), a naturally occurring gas that helps to dilate and relax the blood vessels. Leeks also contain a high content of antioxidant polyphenols, which play a direct role in protecting our blood vessels and blood cells from oxidative damage.

Health Benefits of Shiitake mushrooms:

Widely referred to as “medicinal mushrooms,” the Shiitake is a smoky flavored fungus, packed full of beneficial nutrition. In Traditional Chinese Medicine, shiitake mushrooms are used for cleansing and balance. They appear able to enhance immune function in both directions, giving it a boost when needed, and cutting back on its activity when needed. They are also known to contain a natural source of interferon, a protein which appears to induce an immune response against cancer and viruses. Like other mushrooms, they contain about 90 percent water and act as sponges, absorbing the flavors of other foods with which they are cooked. They contain protein, phosphorus, potassium, calcium, and are a great source of iron and B complex vitamins, particularly biotin. They are also known to contain a substance called adenosine, that has potent blood thinning and anticoagulating properties.

Benefit of adding Apple Cider Vinegar to soup:

Acidic wine or vinegar added during the cooking process helps to draw minerals, particularly calcium, magnesium and potassium, into the broth.

The above health benefits of these vegetables are by no means exhaustive. There’s a lot more to be known about how they can bolster our health. Nevertheless, take what’s written here to heart (no pun intended) and serve yourself up this dish frequently. Not only will your taste buds love it, but your body will love you for its nutritional value all the more.

*NOTE: Much of the broth information above was obtained from the great book: Fallon, Sally (1999-10-01). Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. NewTrends Publishing, Inc.. Kindle Edition.

As always, I welcome your comments, suggestions and questions below.

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1. Healthy Gold Beets and Brussel Sprouts Dish
2. 10 Simple Ways to Clean Up Your Diet
3. 9 Tips for Eliminating Bad Breath

Let’s face it, we all have bad days. And sometimes those bad days can turn into bad weeks, bad months, and if we’re not careful, bad years. Before we know it, we can be sucked into a downward, overstressed spiral towards anxiety, depression or even worse. For some, this may seem too painful to even read, but if the truth is told, there are people hurting everywhere, whether it’s you or me, a family member or someone we know.

In the midst of crisis, heartache, misery or difficulty, it’s essential for us to take the right steps to maintain our sanity and wellbeing on a daily basis. In fact, it’s important for all of us, whether we’re feeling great, just okay or horrible, to make a habit of practicing wellness. It’s just good living.

Tips for Feeling Better Today

1. Do some Exercise. I’ve written about it over and over again, but the facts are clear. Exercise has amazing benefits for the body and the mind, like burning off the stress hormone cortisol, boosting seratonin in the brain and releasing endorphins to make us feel better. No excuse or amount of doubt is going to change that. A brisk 30 minute walk can do more for your blue perspective than sitting in misery, even if you don’t feel like it. If you want to start feeling better, get off your rear and do something!

2. Practice Relaxation. There is an amazing, calming benefit for the mind and body when you learn to relax effectively. Even if you take just a five-minute break away from the busyness of your day to be alone and quiet, you’ll reap the benefits of this soothing activity. Mark Hyman, in his “UltraMind Solution” book calls it “finding the pause button” – a designated time when our bodies heal, repair and renew during a state of purposeful relaxation. Try a relaxing hot bath in Epsom salts, lavender and baking soda.

3. Make Prayer a priority. There’s really no substitute for communing on a daily basis with the God of the universe. To me, prayer does just that. Many people think prayer and meditation are the same thing. They can certainly be combined, and from my Christian perspective, the two compliment one another. Check yourself daily and make sure that you’re tapping in to the joy, peace, power, strength and wisdom that come from knowing God intimately through prayer, just as King David did in Psalm 63.

4. Watch What You Eat. You may be having a tough time of it for any number of reasons, but bad eating will do nothing but make all of your problems worse. Sometimes in life there are things that are out of our control – what we eat is not one of them. In order to maintain good health during difficulty, it’s so important to eat well and stay focused on our nutrition. During tough times, we need every advantage. Healthy eating can make all the difference.

5. Learn to Laugh. Spend some time distracting yourself from life by doing something with a friend who will make you laugh. Watch a funny TV show or listen to something comical on the radio. Laughing, just like exercise, releases pain killing endorphins into the bloodstream, which is a natural way to feel better.

6. Get Inspired. When dealing with difficulty and feeling lost, lonely, afraid or depressed, it’s essential to find some inspiration. If we get too down, we can become hopeless – like a flat tire, in desperate need of a shot of air to start rolling smoothly again. One effective way to do this is to read something inspirational, such as the Bible, or a book that addresses your particular situation, one that provides you with some hope and solution for what’s plaguing you.

Often there’s no single magic bullet to feeling better. Sometimes it just takes time and distance for things to improve. No matter what the situation, it’s important to be proactive in the pursuit of wellness. When dealing with clients, I often find that many have a good grip on certain aspects of wellness, but fail to stay on top of some of the most basic things that keep us well. Learning to master the above tips will provide some much needed relief during difficulty or challenging times.

As always, feel free to contact me if you need some help practicing wellness. Also, feel free to leave a comment or question below.

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1. 10 Simple Ways to Clean Up Your Diet
2. Executive Wellness Coach
3. Raleigh Executive Wellness Coach

The (Not So) Sweet Truth about Artificial Sweeteners

1. Sucralose – artificial sweetener, comes in a yellow packet (a.k.a. Splenda) – is 600 times sweeter than sugar. Each packet contains 1% sucralose and the rest (the other 99%) in the packet is a bulking agent such as dextrose or maltodextrose (fancy names for sugar). If you’re using lots of these packets in your coffee and tea, you’re consuming a good bit of sugar, hence calories, hence, increased insulin levels which leads to hunger and overeating. Splenda also contains chlorine that is molecularly equivalent to pesticides, DDTS, etc. Scary stuff. My rating for this one is BAD.
2. Saccharin – an artificial sweetener, comes in a pink packet (a.k.a. Sweet-n-Low) – is the oldest artificial sweetener available on the market today (since 1879). Is considered to be 300 times sweeter than sugar. Saccharin has been proven to cause cancer in laboratory animals and has been associated with bladder cancer in humans. Saccharin has been banned over the years and then unbanned due to the fact that it is cheap and stable and used in so many of our food products. My rating for this one is WORSE.
3. Aspartame – an artificial sweetener, comes in a blue packet (a.k.a. NutraSweet or Equal) – is considered by many to be the most dangerous additive to foods today. Because of its aspartic acid and glutamate content is considered to be an excitotoxin, which can cause a host of chronic MS symptoms and illness. There’s a lot more bad stuff about aspartame too, but I won’t mention it all here. Just make sure to check the labels of the food you buy. Aspartame is rampant in all kinds of sweety processed foods, including diet sodas, vitamin waters, sugar-free gum, and other sugar-free items. My rating for this one is AWFUL.

A Word about Natural Sweeteners

It goes without saying that the best way to sweeten your coffee, tea or food is to use something that God created – not something artificial. As for something that comes in a packet, the best choice would be:

• Stevia – natural and derived from the South American Stevia Plant, is sometimes called the “Holy Grail” of sweeteners and in its rawest form has virtually no calories nor negative impact on blood sugar levels. It often comes in a green or light green packet. You may know it as Truvia or Pure Via, however the healthiest way to buy it is in it’s liquid form. It’s my sweetener of choice, although it can take a little time getting used to. It’s about 100 times sweeter than sugar (tastewise). My rating for this one is GOOD. You can read more about Steviia here.

Some other not so convenient options (like the above sugar packets) would be to use natural sweeteners that contain sucrose and maltose. It’s important to note that sugars such as sucrose, in the form of whole food and in moderation, have little negative effect on the body. However, in the refined (processed) state, these sugars can severely upset the blood-sugar balance. The ones that I list below are not exhaustive, but are the most common and are naturally processed.

• Unrefined Sugar – such as Organic Succanat or raw cane sugars, is great as a sweetener, but contains 82% sucrose. It comes from unrefined cane juice powder.
• Real Maple Syrup – tastes great in coffee and desserts. It contains 65% sucrose and is boiled-down sugar from the sap of the maple tree.
• Honey – does contain some minerals and enzymes and does not upset the body’s balance as much as white sugar, although it does contain more calories. It is about 86% glucose-fructose combination as it comes from the nectar of flowers processed in the stomach of bees. All types of honey work naturally to harmonize the liver, neutralize toxins, and relieve pain.
• Brown Rice Syrup – made from fermented grains and like honey is less harmful to the body’s mineral balance. It’s about 50% maltose, so it won’t impact blood sugar like white sugar.

Chemically Processed Sweeteners

Other sugars, such as white sugar, raw sugar, brown sugar and corn syrups are chemically processed, virtually 99% sucrose (with the exception of Blackstrap molasses, which is 65% sucrose) and have a strong impact on blood glucose levels. In other words, they will raise your blood sugar and contribute to insulin resistance. They are not recommended.

There has been further buzz about Agave (nectar) which has been protrayed as a great natural substitute for sugar. Unfortunately, it is almost all fructose, tends to be overly processed and raises blood glucose levels as well. At 16 calories per tablespoon, it’s not much different than processed table sugar. Dr. Mercola wrote a good article on Agave here if you would like to read more about it.

Artificial Sweeteners and Insulin Resistance

Aside from the mind-numbing and detrimental effects they have on the body, artificial sweeteners actually cause your body to produce insulin by making it think that sugar is on the way. As a consequence, your body tells you to eat more sugar to balance insulin levels. Artificial sweeteners do nothing to assist in this process, since they are not sugar and cannot offset a large release of insulin. The result is that you end up with excess insulin in your body and you eat more food to take care of the problem. As you might expect, this is a major contributor to insulin resistance, which has many serious health consequences.

If you take nothing else from this article, remember – Stay away from pink, blue and yellow. Think of these artificial sweeteners as poison to your body!

As always, I welcome your comments, suggestions and questions below.

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Are You Insulin Resistant?

Now, you may be thinking, “What is he talking about?” but I’m telling you honestly, this is something that you need to know if you plan on staying slim, healthy and well for a long life. Ok, so the quickest way for you to know if you’re insulin resistant is to take a look in the mirror -

Do you have belly fat?

When you try to “pinch and inch” on your sides, is there anything there to pinch? Well, if there is, then most likely you’re dealing with insulin resistance. And not only that, but you could very well be prediabetic or have metabolic syndrome.

Without getting long-winded here, let me just say that if you’re even slightly overweight, you are putting your life in grave peril. Nobody wants to do that, least of all, you or me. So, here’s a SUPERCHARGED Reminder -

Start Eating to Live and Stop Eating to Lose!

How do you do that? Well, I coach people all the time on how to eat the right way to maximize weight loss, slim down and promote longevity (that’s living longer ) – things we all want. If you’re interested in finding your way to wellness through proper diet, nutrition and exercise, then contact me.

But for now, here are-

5 simple nutritional pointers that will send you down the right path towards weight loss and wellness:

This list is by no means all there is when it comes to losing weight, getting lean and promoting wellness. But, if you can master these five tips, I promise that you will do wonders for your weight loss and wellness. And if you need someone to help you form a real plan, help you stick to it and take you from unhealthy Point A to Healthy, Lean Point B – then get in touch with me. For now though, at least start working on the above five pointers. You’ll love yourself for it and reap the rewards of living a healthier, longer life!

Related posts:

1. Soy Can Negatively Affect Your Weight & Health
2. 10 Simple Ways to Clean Up Your Diet

If you’ve ever been around someone who has bad breath (and I suspect you have), you know that it’s no pleasant experience. Even worse is being trapped next to someone whose breath is plaguing everyone within five or ten foot radius – such as sitting in the choir loft, a car, plane, train or some form of public transportation.

The truth is, we rarely can do anything to fix the halitosis problem of those around us, short of offering a piece of gum or a mint. And even this remedy won’t last that long. So, in light of solving bad breath for ourselves at least, which is one of my pet peeves, I’m offering some simple, yet effective solutions to bad breath.

1. Floss your teeth. This one may be a no brainer to most, but a lot of bad breath comes from decaying food that gets trapped between the teeth, particularly if you eat a lot of meat (beef is the worst). So pull out that dental floss after every meal. Not only will it make your breath fresher, but it’ll keep your gums healthy and also make you healthier. Look it up, the two are related.



2. Drink lots of filtered water. Health benefits aside, water rinses the bacteria off of your tongue and teeth. Bacteria is a primary cause of bad breath. Also, drinking lots of clean, healthy water hydrates the body. One of the first signs of dehydration is a dry mouth. And trust me, if your mouth is dry, your breath is going to stink.



3. Eat lots of raw green veggies. Raw green veggies contain the detoxifying and cleansing ingredient chlorophyll. Chlorophyll is what gives certain veggies that green color. Try foods such as watercress, parsley, spinach and fennel. These particular greens are great for cleansing and detoxifying the body and breath. Furthermore, chlorophyll in green plants helps to balance the digestive tract and curtail acid reflux – a major contributor to halitosis.



4. Cut out the sugar and junk food. I know, we all want our sugar fix, but sugar is a breeding ground for bacteria, fungus and viruses. If you’re eating a lot of sugar and refined or processed carbohydrates and fake foods, your breath is going to stink. There’s no way around it. Too much sugar causes an overly acidic environment in the body. It also majorly contributes to acid reflux, which also is a major culprit of bad breath.



5. Limit your coffee intake. I love coffee as much as the next person, but it will make your breath stink. And it’s not just the smell of coffee on your breath, but also all the sugar and milk that comes along with it. To top that off, caffeine is especially acidifying and drying to the body. In other words, it will contribute to acid reflux and indigestion and dehydrate the body. Lack of water in the body means lack of saliva, which means bad breath. At a minimum, try to brush your teeth and drink plenty of water after having your morning coffee.
6. Quit smoking. This is another no brainer for so many reasons, but if you’re a smoker, rest assured – your breath stinks. Enough said.



7. Brush your tongue and the inside of your mouth. You’ve probably heard this one before, but brushing your tongue, particularly the back, as well as the insides of your cheeks and the roof of your mouth, can go a long way towards warding off bad breath. And, while you’ve got that toothbrush in your hand, it may be a good idea to go ahead and brush your teeth good too, but that should go without saying.
8. Deal with your allergies. If you’ve got a cold or allergies, you’re breath is going to stink. Allergies and cold cause drainage, which can tend to pool in the back of your throat and stink. If you’re tasting it, we’re smelling it. Not only that, but when you’ve got the drainage going on, most likely there are old food particles that are getting stuck behind your tonsils, which don’t smell so nice. Do what you can to get rid of it. Seasonal allergies are common, but can be resolved by eating very clean and staying away from refined foods and genetically modified foods. Our bodies’ response to these types of foods is a histamine release, which causes allergy-like symptoms. Also, you can try supplementing with quercitin (it comes in capsule form). This helps a lot with seasonal allergies. Just make sure you start taking it a couple of months prior to the typical allergy season.
9. Chew some sugar-free mint gum. If all else fails, you can chew some sugar-free gum. It won’t cure your bad breath, but it sure will mask the smell for a while. As a health coach, I’m not a proponent of chewing gum period, as it sets off a host of digestive enzymes and stuff which can contribute to reflux, hunger and an insulin release. Furthermore, the chemicals in sugar-free gum are not good for you. So, this particular tip (chewing gum) should be your last resort.

The fact of the matter is, if you’ve got chronic halitosis, you’re not a healthy person. It’s a tell-tale sign of poor health and needs to be addressed immediately. Aside from the unpleasant nature of bad breath, the underlying health issues should be of major concern. Most people, doctors and the like will not tell you this. But, the truth is, bad breath can be a real indicator of some serious imbalances in the body. Take the time to address it now – whether it’s caused by smoking (unhealthy) or by some esoteric condition.

As always, I welcome your comments, suggestions and questions below.

Related posts:

1. 10 Simple Ways to Clean Up Your Diet
2. Our Choices Can Make Us or Break Us

There are certain foods and herbs that we can eat on a daily basis that will help us maintain a lean and healthy body. Unfortunately there are also certain foods or ingredients in foods that have the opposite effect – making us fat and sick. Many may think they know what these bad foods are – high fructose corn syrup, trans fats, saturated fats, etc. But one ingredient that most aren’t aware of is SOY.

Did you know that many soy products can actually cause weight gain, PMS, bloating, stubborn fat, contribute to prostate enlargement, cancer and other disorders?

Many view soy as the new dairy. It may be used as such, but what most people don’t realize is that soy actually has a metabolic estrogenic effect in the body. If you’re male, you may want to think twice before consuming processed or unfermented soy products, as these types of soy can be feminizing. Do you want to be increasing the estrogen content in your body when excess estrogen is a known cause for gynecomastia (fatty breasts in men), prostate enlargement and cancer? Or, if you’re female, do you really want excess estrogens circulating throughout your body when estrogen dominance is a known cause for bad PMS, breast cancer and other female disorders? It’s important that we all understand the consequences of consuming soy based foods. I’ve spoken to numerous people who think they are eating “healthy” by replacing all dairy with soy. Some may initially lose weight due to diet change, but at what cost? Furthermore, many can’t figure out why their stubborn fat and metabolic disorders increase or persist. The problem very likely lies in the processed soy. Whether it’s soy milk, soy ice cream, veggie burgers,certain brands tofu or other processed soy based products, all overwhelmingly contribute to an excess of estrogen in the body.

Why soy causes estrogen dominance or excess estrogen

Briefly, soy actually contains phytoestrogens. Although natural, phytoestrogens have an estrogenic effect on the body. In a world already overwhelmed by estrogenic chemicals, the last thing needed is to mistakingly consume a food or ingredients that contribute to the problem. One of the most obvious signs of excess estrogen in the body is the formation of stubborn fat, particularly in the belly in men, and more commonly in the hips and thighs of women.

In addition, here’s what the Weston A. Price Foundation lists as some of the dangers of eating soy:

• High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.
• Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth.
• Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
• Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
• Vitamin B12 analogs in soy are not absorbed and actually increase the body’s requirement for B12.
• Soy foods increase the body’s requirement for vitamin D.
• Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein.
• Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
• Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods.
• Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.

But soy is only the tip of the iceberg. There are many other particular estrogenic chemicals that we are ingesting on a regular basis that are causing us problems. I’ll write more on these later.

How to Use Soy

For now, make sure to minimize your soy consumption. Check the ingredients labels of the foods that you buy and make sure that their are no hidden soy ingredients. These types of processed soy ingredients tend to cause the most harm. If you want to consume soy, make sure you do so in small amounts and make sure that the types of soy that you ingest are fermented soy, such as organic tempeh, miso, natto, shoyu (real soy sauce) and the like. Like all real foods, soy can have a place and function in the diet, but care needs to be taken NOT to overconsume it. Also, remember that when consuming soy, organic fermented varieties are the most nourishing and beneficial to the body. Forget any of the processed kinds, as they appear to do nothing but cause harm.

Related posts:

1. 10 Simple Ways to Clean Up Your Diet

Over the past several years, I have spent a lot of time and effort studying the Bible, spirituality, self-help, various coaching methods, diets and nutrition in hopes of learning all I can to help my clients (and myself) achieve the best life possible. Ultimately, the overarching goal is to attain a long, healthy life of balance, success, happiness and fulfilment. The old saying, “the more I know, the more I realize I don’t yet know,” (or something like that) comes to mind. Nevertheless, as I continue to study these various lifestyle issues, one thing has become predominantly clear:

When it comes to balance and wellness, much of our health, happiness, success and longevity is determined by the choices we make in life. The simple fact is, our choices can make us or break us.

If I sound like a broken record here, that’s good! This is a point that should be well learned and reiterated throughout our lives. None of us is ever too far advanced in our spiritual walk or personal development to think that he or she is above making bad choices. The Scriptures state it well in 1 Cor. 10:12 -

“Therefore let anyone who thinks he stands [who feels sure that he has a steadfast mind and is standing firm], take heed lest he fall [into sin].”

The issue of making good choices is one that I find myself constantly having to hammer home with my clients, no matter what their troubling issue or crisis may be.

On a Practical Note. . .

As an executive wellness coach, much of what I do concerns helping my clients make right choices in the above areas to find BALANCE. Today, let’s all make a point to energize our lives by making the best choices surrounding the above areas.

And, as always, if there’s mystery concerning what these best choices or practices are, consider hiring a COACH, or at least do some research for yourself to figure it out.

Life is too short NOT to squeeze out our BEST while we still have ample opportunity.

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