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Add Muscle! It burns fat, revs metabolism, builds strong bones, and keeps you youthful.

Muscle burns fat, revs the metabolism, builds strong bones, and keeps you youthful. You want all of these things, and the exact opposite of these attributes will define you if you don’t maintain or add muscle mass. Let’s look at some way to accomplish this.

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Fitness Nutrition

Fitness Nutrition

Are you still relying on counting calories to determine your nutritional needs? This is an old way of thinking and involves outdated science. The new approach to fitness nutrition emphasizes nutrient density. What is your workout philosophy? Push – push – push? If so, you may be missing a key component to fitness: recovery.

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Lose Weight, Increase Metabolism, and Detox. Step 4: Don’t Eat Trans-Fats / Partially Hydrogenated Oil

They can be disguised as pretty on the outside, but they are dangerous on the inside. You must eliminate trans-fats – this is any oil that is partially hydrogenated. It will say so on the label, easily found in the baked goods and cracker isle, and in most packaged snack foods. The frozen foods section can be full of this ingredient too.

How to avoid trans-fats

You can avoid these completely by not eating packaged or fast foods – unfortunately fast foods will not have this labeled. It will be included in the total fat content, but in most cases you will not be able to see how much of these total fats are trans fats.

Fake fats

Trans-fats are fake fats – almost literally plastic. Hopefully none of you are eating margarine, which is basically plastic inside of plastic. Trans-fats are very hard for your body to breakdown and eliminate. They also elevate triglycerides & invite arterial inflammation. Trans-fats are man made in a factory by a chemical process. Trans-fats elevate LDL and lower HDL, the exact OPPOSITE of what you want for “healthy cholesterol”.

When your body receives real, natural fats it knows what to do – metabolism breaks these down, distributes the benefits, and easily eliminates the excess. Healthy fats DO NOT MAKE YOU FAT – sugars, simple carbs, and chemicals do.

Warning

Be cautious here: too much canola, soybean, corn, peanut oil etc. can contribute to inflammation because of high pro-inflammatory omega 6 content. The healthiest oils are flax, hemp, chia, and coconut oil. And don’t forget to eat your avocados, raw nuts and seeds, and take your fish oil supplement. You need to embrace these good fats because every cell in your body depends on them.

Step 5

Photo: favim.com

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Lose Weight, Increase Metabolism, and Detox. Step 5: Make sure you are going #2, at least 1x per day

Everyone poops. Or do they? Healthy babies poop, right? They eat, they poop, they eat, they poop; this is natural, until adults screw it up with an un-natural diet.

Constipation = having less than one full healthy bowel movement per day. This is a toxic burden which includes the build up of waste in the colon and intestinal lining, leading to increased water retention and inflammation in the cells, or “bloating”.

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Lose Weight, Increase Metabolism, and Detox. Step 6: Get these “in check” or they will sabotage you.

Once you have committed to healthy change, you tend to notice positive changes right away. These changes motivate you to “stick with it”. Overtime, even though you are healthier, it can feel like you have hit a plateau. Your perception is that the positive changes have come to an end. This is when you have to dig a little deeper into the issues that can sabotage your progress.

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Guest post: Gluten and GMO’s

A non-celiac gluten-sensitive friend recently returned from Paris reporting that while away, he’d eaten a croissant every morning and felt fine. Another gluten sensitive pal spent a week in Spain enjoying the crusty country bread with no ill effects. More and more, I hear from those who are sensitive to gluten happily eating in foreign countries what makes them so sick at home. How is it possible for the same substance to make you sick here, but not over there?

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Everyday Cleanse Series: Do not eat after 8:00 p.m. Break the habit of late night meals or snacks.

The body’s number one priority is to breakdown and utilize nutrients from the foods we eat, and to eliminate the wastes. Sleep is when your body likes to repair, recover, and rejuvenate. If you regularly go to bed with a belly full of late night meals or snacks, you are robbing your body’s chance to put all energy towards repair and recovery.

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Everyday Cleanse Series: 15 Lifestyle Changes to make today so you are detoxing all of the time.

We will break all of these tips down in future posts, but if you truly commit to these lifestyle changes to the best of your knowledge today, you will be well on your way to cleansing everyday. The need for regular participation in harsh, strict, questionable or stressful cleanses or detox diets can be eliminated.

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Everyday Cleanse Series: 4 Tips to keep in mind if you jump on the juicing or cleansing bandwagon

If you have jumped on the juicing bandwagon, hopefully you are juicing fresh and drinking it right way. If not, here are a few things to keep in mind.

1. Watch sugar content. If the juice you are drinking has fruit as the main, or first ingredient, you may be consuming more sugar than you really want to at one time. If you find your juice is impacting your blood sugar in a negative way, one solution is to dilute the juice with some pure water.

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Book Review: The Master Cleanse Made Easy

I have had a 25 year fascination with cleansing and fasting as a way of achieving optimal health, as well as an alternative healing therapy, and have many books in my library on the subject. The idea of giving your body a rest from food and digestion always made sense to me, as that is obviously what happens to most people when they get sick – they “lose their appetite”.

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Low-Fat Rant. Let’s clear up every last bit of confusion about fat, and get on with our healthy lives.

If you were heavily influenced by the 1980’s and early 90’s, I will cut you some slack in re-learning this, however, anyone born in the 80’s or later, you should know better. I know it is difficult to keep things straight with all of the marketing that goes into our food supply, so here it is one more time.

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5 reasons not to buy bottled water in plastic

Bisphenol A or BPA is an estrogen mimicking chemical in plastic linked to impaired brain function, immune function, hormonal function, and metabolism. Also remember, BPA can affect babies and toddlers as well. If you are using plastic bottles, switch to glass to avoid BPA contamination.

Phthalates make plastics, like polyvinyl chloride (PVC), more flexible. Phthalates are endocrine-disrupting chemicals that have been linked to a wide range of developmental and reproductive effects, as well as cancers and tumors.

Dioxin – Ultraviolet rays from the sun or high temperatures will accelerate leaching of the chemicals from plastic bottles into the water. This includes dioxin, which is also released into bottled water when it is left in the sun. Dioxin has a strong link to breast cancer.

Pharmaceuticals – Disposing of your unused prescription or over-the-counter (OTC) drugs in the garbage instead of down the toilet doesn’t mean this eliminates the threat of your water supply being contaminated. Drugs that were never meant to be used together get combined into the drinking water you consume every day. Millions of people have drug allergies. Could the unusual symptoms you’ve been exhibiting be due to ingesting small doses of the drugs you’re allergic to from your drinking water or bottled water? There is no guarantee that pharmaceuticals are not present in your bottled water. About 40 percent of bottled water is nothing more than bottled tap water.

Environmental – 67 Million bottles are used each day and about 10% of those actually get recycled. If we factor in the cost of fuel for transportation of these bottles, and the fact that usually more water is used to process and fill the bottles, than actually makes it into the bottle, bottled water really just starts to sound absurd.

What to do? Don’t buy bottled water in plastic. Transport filtered water from home to ensure a safe supply on the go. Using a glass or steel bottle will bypass the risks associated with carrying filtered water in plastic. When you must buy bottled water on the go, check the coolers for glass bottle options like Mountain Valley Spring Water, Voss, and Perrier to name a few.

And don’t forget – consider the quality of water you are using on a regular basis for cooking, washing, and showering.

Featured photo shows an Instagram photo of Melanie using a glass bottle in her car on the go.

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Raise testosterone and lower cortisol with one simple move.

Testosterone literally expands into everyday health and wellbeing for everyone, everywhere, in all walks of life. CEO’s, athletes, managers, performers, and moms, can benefit from the amazing health benefits of testosterone.

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Hormones and your health

We always hear about hormones and how they affect teens, but it seems like no matter your age, hormones are a relevant topic. In your 20’s and 30’s everything from birth control to cortisol are relevant, not to mention the prevalent issues with health concerns such as fibroids and endometriosis. In your 40’s and beyond hormones are in charge of pre, peri, and post menopause, we also hear a lot about Low T.

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5 Unique Ways to Look and Feel Taller and Thinner.

Here are 5 things you may not have thought about putting into daily practice, but doing so can provide a number of benefits. Not only are these good health habits to create, but they can also give you a slimming, confident appearance. This is important since your body affects your mind and your mind affects your body. So make sure to get started with these tips as soon as possible!

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