Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /homepages/12/d289680188/htdocs/clickandbuilds/GetWell/wp-content/plugins/social-networks-auto-poster-facebook-twitter-g/inc/nxs_functions_engine.php on line 168

Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /homepages/12/d289680188/htdocs/clickandbuilds/GetWell/wp-content/plugins/social-networks-auto-poster-facebook-twitter-g/inc/nxs_functions_engine.php on line 175
diet Archives - Get Well

Category Archives: diet

Bust the Fat with Liposomal Turmeric


Weight management is a full-time job in which nearly everyone seems to be engaged—you’d be hard-pressed to find anyone who doesn’t think they “could lose a few pounds.”

In fact, one third of all U.S. adults are obese, and 69% of all Americans are either overweight or obese. Sadly, many ingrained aspects of modern society make obesity almost inevitable: the notoriously health-sapping American diet, ever-present environmental toxins, and sedentary lifestyle practices, just to name a few.

In order to contend with all of these barriers to proper weight management, we need more than just an abdominal workout and occasional half-hearted dieting. Even those who maintain a disciplined diet and fitness regimen often find that shedding excess pounds is not an easy task.

Luckily, the popular superfood turmeric has begun to weigh in on the subject (pun intended), and studies show that this golden spice can be uniquely helpful to anyone trying to lose weight.

A new way to lose weight

Most attempts at weight loss fail because they’re based on an incomplete understanding of the factors involved.

Most of us have been trained to believe that burning as many calories as possible is the key to weight loss.
While burning fat (as measured in calories) is certainly important, the process is ultimately much more complicated.

For example, most people think there’s only one kind of fat—bad body fat. The truth is that our bodies have two kinds of fat: white fat (the stored fat that’s hard to shed and doesn’t do us much good), and brown fat (which helps keep the body warm through a process called thermogenesis).

Thermogenesis involves burning calories, which means that the presence of brown fat actually helps us shed the pesky white fat that’s not providing any particular benefit to the body. Here’s how it works: brown fat stimulates thermogenesis anytime you consume food—and the more brown fat you have, the more calories you’re able to burn through thermogenesis.

Brown fat works its magic through a process that researchers call the mitochondrial uncoupling of proteins, which is a fancy way of saying that brown fat optimizes your mitochondria’s ability to generate energy more efficiently with fat. It makes your body’s energy center more efficient, and burns more fat in the process.

While the ratio of white fat to brown fat begins with genetic predisposition, there’s plenty of measures you can take to increase your body’s level of brown fat, including proper diet, frequent exercise, and cold water exposure. Research has demonstrated that all of these practices partially transform adipose tissues ratios by adding brown adipose and beige adipose cells to existing white adipose tissue.

Yes, I want More Info Button

Researchers have also shown that turmeric can help accelerate the process of “browning” your body’s fat cells (thus allowing you to burn fat more quickly and effectively). A study published in Biochemical and Biophysical Research Communications found that supplementation with curcumin promotes browning of white adipose tissue, as well as improved cold tolerance and carbohydrate metabolism (both of which contribute to higher levels of brown adipose tissue).

The finding was confirmed by another 2016 study published in the Journal of Nutritional Biochemistry, which found that turmeric supplementation actually triggered the genetic expression of brown fat cells within white fat tissue.

This is a game changer—turmeric can actually help us engineer the fat composition of our bodies on a genetic level!

The 3 Week Diet

The 3 Week Diet

The 3 Week Diet is a foolproof, science-based weight loss program that’s 100% guaranteed to help you lose weight quickly.

Designed by a nutritionist, this diet has helped thousands of people around the world achieve their weight loss goals – faster than any other diet out on the market today.

Lose Pure Body Fat

On average, people who undertake The 3 Week Diet lose between 12 to 23 pounds (5 to 10 kilograms) of pure body fat over the course of 21 days. Some users are even able to lose as much as 33 pounds (15 kilograms) from the diet. It all depends on how much effort you put into the diet.

The 3 Week Diet is suitable for people of all ages, all ethnicities, and all body types.

Whether you are looking to drop a few pounds for an upcoming event, get the body you’ve always dreamed of, or simply improve your health – The 3 Week Diet will work for you.

The diet comes from years of scientific research and testing. This diet works for people of all sizes and fitness levels around the globe.

Save Money

All the foods recommended in The 3 Week Diet are not expensive and can be found at your local supermarket or grocery store. In fact, you will probably save money by following The 3 Week Diet since every meal is set out for you in the exact quantities according to your measurements – with no leftover waste!

Additionally, there are no supplements that you are required to buy in order to complete Diet.

The workouts are very minimal and not a requirement if you want to lose weight with The 3 Week Diet. They help accelerate the process, but you can still lose just as much weight following the diet alone. If you chose to do them, they are very light and not strenuous. A gym membership is not necessary.

Your Gluten Free Shopping List!

Gluten Free Foods and gluten heavy foodshttps://s-media-cache-ak0.pinimg.com/564x/a2/2e/98/a22e9863c4dc8688756259fa4d6df14e.jpg

Going Gluten Free

Gluten free (GF) has become one of the fastest growing food movements of recent years. 22% of adults have removed the protein from their diets, and there were 1,700 new GF products introduced to the market last year. (Update: The New York Times reports that 11% of American households have bought GF products in 2013. Only 1.8 million Americans (0.6% of population) actually have celiac disease). But what’s the hype all about?

Celiac Disease

Gluten free diets are primarily used for the treatment of Celiac disease, an autoimmune disease that lives in the small intestine. When a person with Celiac consumes gluten, his or her immune system starts to attack the villi of the small intestine, which prevents the absorption of nutrients. According to another estimate, about 3 million Americans either suffer from Celiac or have increased gluten sensitivity, but 97% of those cases remain undiagnosed since symptoms are similar to those of a variety of other conditions–general digestive issues, diarrhea, bloating, and fatigue, all results of malnourishment. A GF diet is the only way to stop the effects and prevent complications of Celiac.

Why Try It?

However, gluten free is catching on even among those without Celiac for a number of reported health benefits. Studies show that less gluten in your diet can lead to clearer thinking, reduced inflammation, and increased energy. As a vegan, I know that there are drawbacks and upsides to all dietary restrictions, so I’ve always been skeptical of further reducing my list of food option by going gluten free. Just like not eating animal products can deprive a person of essential nutrients without proper substitutes, no gluten means that you miss out on many of the health benefits of glutenous foods. Finding GF products can be difficult for people without access to expansive grocery stores, and they often come with a high price tag.

I do not have Celiac disease, but for curiosity’s sake, and at my friend’s recommendation, I decided I’d try being GF for a week to see what it’s all about. But before I began, I sketched out a plan to ensure success. I did my homework to learn as much as I could about gluten and was surprised at what the actual guidelines of GF were. Gluten is protein found in wheat, barley, rye, and triticale (a wheat-rye hybrid). That means I can’t eat any of those foods or foods made with them. I consulted the GF encyclopedia, glutenfree.com, to get a list of what to look for and avoid when I went grocery shopping. The Mayo Clinic also had a handy guide to the details of the diet.


I’m no stranger to restrictive diets, and I am not planning to embark upon a week of deprivation. I knew that if I wasn’t smart about finding other carbohydrate options especially, I’d be miserable and feel unwell. But you can see in the above, there are many naturally GF foods, including all fruits and vegetables, that are completely fine to eat; and for non-vegans, dairy and meat are also on the Yum! list. I was happy to see that a number of grains I already have in my menu cycle, like quinoa and rice, are also GF. This week, I’ll try adding some new things to take the place of my wheat-based bread and cereals, which I’ll be able to continue to eat even after the week is through.

The Experiment

Last Friday, I embarked upon an experiment to see why everyone was suddenly so excited about Gluten-Free diets, even in the absence of gluten-aggravated Celiac disease. My seven days are up, and I must say I would not recommend this diet unless required for medical reasons. I kept a log of how I felt and some of the new things I tried along the way, which hopefully will help you decide if going GF is right for you.

Day 1:

Things are off to a good start. I made a tasty breakfast of quinoa, soy milk, banana, and flax meal, which kept me full throughout the morning. The quinoa was a great substitute for my go-to cereals, like wheat bran and wheat germ, which are not GF. Things got challenging, though, when I couldn’t part take in the bread basket at lunch . . . but I prevailed.

Day 2:

I woke up surprisingly energized after less than 6 hours of sleep. Could it be working this fast?! My challenge today was going out to dinner, but thankfully the restaurant I chose was vegan (and thus conscious of special diets): the menu had a handy guide that indicated what items were gluten-free, soy-free, and nut-free. I was bummed I could not enjoy a seitan dish, but overall I was happy with my other options. Without the menu’s coding, though, it would have been hard to choose what I could order.

Day 3:

Another morning full of energy–hooray! I went shopping to pick up some gluten free items, including amaranth, almond flour, and coconut flour. These were somewhat hard to find in the grocery store (even on my store’s Organic floor), and the flours were particularly expensive. I can see that GF might be a hindrance for my baking hobby.

Guy on video plus Delicious Easy-To-Make Smoothies For Weight Loss And Incredible Health! Delicious Easy-To-Make Smoothies
For Weight Loss And Incredible Health!

Day 4:

I’ve been trying different kinds of bread lately–quinoa and spelt among them–with great results. But my first gluten free bread, made of brown rice, did not make me happy. It had a strange consistency of rice that was left to cook too  long in the pot: very hard, spongy, and dry. I’m not sure what I’ll do with this loaf once this week is over. Croutons?

Day 5:

Today for lunch I enjoyed a delicious gluten free soup, adapted from Smitten Kitchen. My miso was GF, but be sure to check the ingredients in yours (no barley!). To make it a meal, I added a scoop of quinoa and some GF/vegan almond cheese.

[Editor’s Note: Original version of this article suggested Lisanatti as a vegan cheese option. But Lisanatti almond cheese is NOT vegan as it contains milk protein. Vegan Gourmet brand cheddar cheese is a vegan, gluten-free, and certified delicious option. We apologize for the confusion.]

Day 6:

For a snack, I packed one of the gluten free Apple Cinnamon muffins I made. These are filling and dense, but definitely not real muffins.

Day 7:

Today I fell off the wagon (but for a good cause!). I indulged in a piece of vegan chocolate cake during an office mate’s celebration, which I could not confirm was GF. Socializing while sticking to GF is just as hard as it is when you’re vegan, and I sympathize with those who don’t have the luxury of “cheating” due to medical complications.

In summary, this is what I took away from this week:

Pros: More energy, interesting new food options, lost about 1 pound (although I can’t claim any of these effects had a causal link to being GF).

Cons: Felt limited by restrictions, some digestive issues (rice is binding), substitutions were not always satisfying, suffering from ketones (dry mouth, bad breath, from low-carb/low-calorie diets) near the end of the week. Tonight, I’m going to embrace the whole wheat I’ve missed the past seven days.

Will you try gluten free?

Paleo Diet Guide For Energy All Day Long!

The Paleo diet is based upon the idea of eating the foods our bodies were designed for through thousands of years of evolution.  These foods were available to early people through hunting and gathering [meat and fish, nuts and seeds, fruits and vegetables].  During modern times, advances in technology have made other forms of food available for consumption [grains, dairy, and processed foods], which are not as easy for our bodies to digest.

The foods recommended in the Paleo diet generally provide our bodies with more efficient, long-lasting energy that also aid in burning fat. The Paleo Diet is considered to be optimal for digestion, blood sugar regulation, metabolism, and sleep.

Benefits of the Paleo Diet include:

  • Balanced energy all day long
  • Clearer skin
  • Improved sleep quality
  • Reduce inflammation
  • Stabilize their blood sugar
  • Burn off extra stored body fat
  • Fewer headaches and brain fog

‘Primal’ generally refers to Mark Sisson’s Primal Blueprint way of eating which is very similar to Paleo, but allows some leeway with certain types of dairy and has fewer restrictions on saturated fat intake. Throughout this book, we use “Paleo” and “Primal” as interchangeable terms.

Generally speaking, the Paleo Diet is a high protein, moderate fat diet, and the Primal Blueprint is considered to be a high fat, moderate protein diet. Many people who follow this way of eating consider the terms to be one and the same. How ever you personally decide to “title” the ancestral diet that you abide by, both stem from the core principle of eating the foods our bodies were designed to eat: plants and animals.

We eat a wide variety of meats, Poultry, Fish, Eggs, Colorful Fruits and Vegetables, Healthy fats from coconut, avocado, pastured fatty cuts of meat, grass fed butter, olive oil, and some nuts and seeds. The options are endless!

However, you should avoid all grains, dairy, soy, legumes, refined sugar, and alcohol.  Contrary to popular belief, whole grains are not so healthy to human beings. We simply have not adapted to be able to digest grains. Grains contain toxic anti-nutrients, lectins, gluten, and phytates.

Lately, you’ve probably heard a lot about gluten.  Gluten, found in wheat, rye, and barley, is a composite of the proteins gliadin and glutenin. Around 1% of the population are celiacs, people who are completely and utterly intolerant of any gluten.

In celiacs, any gluten in the diet can be disastrous. We’re talking compromised calcium and vitamin D3 levels, hyperparathyroidism, bone defects. Really terrible stuff. And it gets worse: just because you’re not celiac doesn’t mean you aren’t susceptible to the ravages of gluten. As Stephan highlights, one study showed that 29% of asymptomatic (read: not celiac) people nonetheless tested positive for anti-gliadin IgA in their stool. Anti-gliadin IgA comes from the gut, and it remains there until it’s dispatched to ward off gliadin – a primary component of gluten.

Basically, the only reason anti-gliadin IgA ends up in your stool is because your body sensed an impending threat – gluten. If gluten poses no threat, the anti-gliadin IgA stays in your gut. And to think, most Americans eat this stuff on a daily basis.Phytates are a problem, too, because they make minerals bio-unavailable (so much for all those healthy vitamins and minerals we need from whole grains!), thus rendering null and void the last, remaining argument for cereal grain consumption.”

Eating foods high in saturated fat and cholesterol will not cause heart disease. Your body cannot function properly without adequate levels of cholesterol. The brain needs fat. Your brain is mostly fat and needs fat to really thrive. People at risk for heart disease are often on a low fat, high carb diet. Statins save lives, and come packaged with many harmful side effects. Just more reason to ditch the grains, and up the fat!

Adequate calcium comes from dark leafy greens like kale, spinach, and broccoli. We also get calcium from mineral rich bone broth.

Often you can find most of our pantry items at Whole Foods, Trader Joe’s, or our local Food Coop. If we cannot find an item we are looking for in a specialty health food store near us, then we often will order it online from Amazon.

Get the results you want!

Take the first step to rid your life of toxic, harmful foods and begin your journey to wholesome, healthy living.  We will be here to provide support and answer any questions you may have along the way.  We can do this together!

Start with our 30 Day Guide to Paleo

Treat Yourself to the Metabolic Diet Miracle!

The Metabolic Syndrome Diet Infographichttp://s-media-cache-ak0.pinimg.com/236x/2f/08/5f/2f085f6ca73ee5c24128eaa0fff02bb1.jpg

Today’s fast-paced lifestyle often means that we struggle to keep up with our families and friends, our jobs, and more. With so much to do, we often forget to take care of ourselves, forgoing exercise, not eating properly and not dealing with stress-all of these factors can contribute to your risk of developing a deadly condition known as metabolic syndrome. There is a solution to this deadly risk – a metabolic diet. https://s-media-cache-ak0.pinimg.com/236x/2f/08/5f/2f085f6ca73ee5c24128eaa0fff02bb1.jpg

What is Metabolic Syndrome (MSx)?

Metabolic syndrome is a result of modern lifestyle choices: eating the wrong amounts and wrong types of foods, not exercising and having too much stress in your life. Manifested by a series of events related to abdominal fat and body inflammation, metabolic syndrome puts you at a high risk for developing one or more of the following conditions: diabetes, hypertension, heart disease, blood vessel disease (including stroke and leg amputations), some cancers, dementia, irritable bowel syndrome, fibromyalgia and many forms of bodily inflammation. In addition, metabolic syndrome significantly contributes to-and in some cases is wholly responsible for-most modern non-infectious diseases in adults. Developing metabolic syndrome will cost you dearly, both financially and physically, with regard to your length and quality of life. Your belly fat is killing you!

The Metabolic Diet

The good news is that metabolic syndrome is preventable. So how can you prevent it? The simplest answer is to reduce your body fat-particularly belly fat. The more complex answer is to change your lifestyle. You can make simple and easy-but very impactful- lifestyle choices such as eating healthfully, exercising regularly and reducing your stress levels. All of these choices will help you avoid the deadly metabolic syndrome.

Exercise & Stress Management Are Key

Exercise and stress management are a crucial part of the metabolic diet. Exercising regularly for twenty minutes at least four times a week is critical in reducing visceral fat, which will help reduce your risk for developing metabolic syndrome. Learning how to effectively manage your stress is also highly beneficial in relieving and preventing metabolic syndrome.

Here are some basic rules to help keep you on track and on course with your metabolic diet:

  • Live within 10% of your normal body weight. The basic formula for men is 106 pounds for the first 5 feet; allow 6 pounds for very additional inch. For women, the guide is 100 pounds for the first 5 feet, allowing 5 pounds for each additional inch.
  • Keep your body-mass index (BMI) ratio, which measures weight and height to less than 24, and keep your waist-to-hip ratio to less than 1.
  • Track your calories for weight loss and/or maintenance. This figure will be dependent on your body size and needs, but in general, most people don’t need more than 2,000 calories a day. Avoid falling below 1,200-1,500 calories a day for weight loss.

Healthy Eating Guidelines

The Metabolic Diet will play a significant role in your health. By making small changes, it’s easy to incorporate better eating habits into your diet over time. Here are some simple changes you can make now:

  • Eat Early. Eat when you wake up. Don’t skip breakfast. Try non-processed granola with fruit, skim milk and yogurt as a parfait. Another great breakfast is Kashi, Shredded Wheat or other whole grain cereals with 3 to 5 grams of fiber per serving. Try this with yogurt and or low-fat milk and dark berries.
  • Eat Often. Eat smaller amounts of foods more frequently. For example, instead of eating 1 or 2 large meals a day, have a small meal or snack every 3 to 4 hours. This will help you maintain energy and optimal nutrient levels. Infrequent eating can cause the body to go into a “stress mode” between meals.
  • Eat More Fiber. Eat more unprocessed fruits, whole grains, nuts, avocado and vegetables early in the day. These fiber-rich foods make you feel fuller longer. Cruciferous veggies (from the cabbage family) are a good source of fiber as well.
  • Fruits & Veggies. Eat more fresh fruits and veggies. They are full of carotenoids, which help protect against cancer and the metabolic syndrome. Some examples of a serving size is 1/2 a cup of fruits and vegetables, 1 cup of leafy greens, 1/4 cup of dried fruit, and 6 ounces of fruit or veggie juice. Remember to make sure you choose fresh fruit or vegetables; processing removes nutrients and usually adds unhealthy preservatives.
  • Salads. When ordering salads, always order the dressing on the side. The calories in a tossed salad with dressing can add up to 1,000 calories! A typical Chinese chicken salad can range anywhere from 500 to 1,000 calories. Avoid large quantities of full-fat and/or creamy salad dressings. Try substituting rice vinegar, balsamic vinegar, lemon juice or salsa. If you must use regular dressing, order it on the side and dip your salad instead so that you use a much smaller amount.
  • Portion Control. When you dine out, control portion sizes by splitting an entrée with someone else or having half of your meal packaged to take home with you before it comes to the table.
  • Unsaturated Fats. Use olive oil or other unsaturated fats, such as canola oil to cook your food, and request this when eating out. Avoid solid dairy or vegetable fats such as butter, margarine and Crisco. The fats you should consume should be primarily in the form of unsaturated fats-no trans fats and limited saturated fats. Aim for mostly polyunsaturated fats from sources rich in omega-3 or omega-6, or monounsaturated fats from olive, canola or other cold-pressed oils.
  • Omega-3 & Omega-6 Fats. The best omega-3 fats come from fish oil sources such as Antarctic krill oil, particularly when taken in EPA or DHA forms. The ALA forms of omega-3 fats are also healthy, but are not converted as efficiently in the body. ALA fats from walnuts, flaxseed and soybeans are beneficial if they constitute a significant part of your diet. Maintain a reasonable balance between your intake of omega-6 and omega-3 oils (e.g., less than 10:1). Examples of omega-6 sources include corn oil, safflower oil, sunflower oil, cottonseed oil and soybean oil-all good choices to help avoid the metabolic syndrome.
  • Monounsaturated Fats. Monounsaturated fats are extremely healthy. Examples include olive and canola oils, and nuts. Most nuts are monounsaturated and healthy, but high in calories, so should be eaten in moderation.
  • Foods to Eliminate. Eliminate or decrease your intake of red meat, dairy products (especially milk, cheese and butter), mayonnaise and baked desserts. Eggplant and tofu are excellent meat substitutes.
  • Whole Grains. Limit or skip bread with meals unless it is whole grain. If you do eat bread, dip it in olive oil rather than butter or margarine. True whole grain bread contains 3 or more grams of fiber per serving and is made with whole or sprouted grain flour (e.g., oats, barley, quinoa, amaranth, bulgur, millet, soba, etc.), not white or bleached flour. Choose whole grain pastas over white pasta. If you eat pizza, choose a thin crust, light cheese and vegetable toppings.
  • Soups. Avoid creamy soups.
  • Alcohol. Keep your alcoholic intake to 1 per day for women and 2 per day for men. If you enjoy mixed cocktails, use low-calorie mixers such as V-8, Crystal Light and Del Monte Fruit to reduce your overall caloric intake. Pure alcohol averages about 200 calories per drink, and adding fruit juice could add another 100 calories. Wine is a good alternative, averaging about 90 calories for a 4 ounce serving.
  • Animal Fats & Meat. Avoid or reduce your consumption of animal fats and meat. If you eat meat, choose the leanest cuts possible and remove the fat and skin.
  • Fried & Processed Foods. Avoid fried foods, barbequed foods and processed meats such as salami when taking steps to avoid the metabolic syndrome. They are high in “empty” calories, contain unhealthy fats and preservatives and have few nutrients.
  • Sautéed Foods. Sautéed foods cooked simply in soy or olive oil are a better choice, but avoid using a lot of oil.

Takeaway Tips

Here are some important tips to help you adhere to a metabolic diet.

  • Fill half your plate with fresh vegetables or fruits.
  • Skip bread with your meal if you plan to have dessert.
  • Try low-cal Jennie Craig or Healthy Choice meals for quick, convenient dinners or lunches.
  • Avoid fast foods, fried foods, fatty foods and oily foods.

Woman with Apple on head + I’ll Show You How To Create Quick & Easy Fat Burning Recipes That Will Taste Just Like Your Favorite Meals

Smart Snacking Tips

Eating a healthy diet allows for snacks, but you must make smart choices. The two most important factors to keep in mind are: the total calories you’re consuming, and the type of calories you’re consuming. In other words, avoid empty calories and make smart food choices instead to avoid the metabolic syndrome. Here are some basic guidelines to keep your metabolic syndrome diet on track:

  • Go for Protein. The best snack contains protein, such as low-fat cheese or nuts, since they will leave you feeling full for a longer time. You can add a small piece of chocolate (preferably dark) or other sweets if you must have something sweet.
  • High Fiber Snacks. Another great snack is a fiber-containing food. It requires more time to digest a high-fiber food, which means you get hungry less frequently. Vegetables and fruit are good choices.
  • Snack Early. Snack early in the day when energy levels are at their highest. Eating early will help you feel satisfied in the morning. Consume most of your calories by midday, and fewer at night.
  • Avoid Sugary Snacks. Avoid high fructose foods such as fruit juice, candy, desserts, processed grains and sugar. These foods are high on the glycemic index and contribute to metabolic syndrome. Sugar moves rapidly into the bloodstream, tends to cause insulin resistance, is stored as fat and is metabolized too rapidly. Since the sugar rush from these foods is over quickly, hunger sets in more frequently and contributes to a vicious circle.
  • Avoid Processed Foods. Avoid processed foods such as most packaged chips and baked goods. Instead of potato chips, choose pretzels or fat-free popcorn and make sure you keep portions small.
  • Size Matters. Watch your portion size and keep snacks between 150-200 calories. Try portion-controlled snack foods in 100-calorie or small serving packs.
  • Cereal. Cereal makes a great breakfast and a good snack during the day if you choose whole grain options with low sugar. An ideal cereal contains at least 3.5 grams of fiber per serving. Add dark fruits such as berries or raisins for more nutrition. Try yogurt!
  • Drinks. Drink lots of water. Avoid sweetened sodas and most fruit juices, which have a high sugar content and no fiber. (Eating the whole fruit is much better.) Limit your consumption of diet drinks, as they have preservatives, and although they are less glycemic than sugary drinks, they are also less healthy than flavored waters, tea or coffee (minus added cream and sugar).
  • Granola Bars. Most granola bars are just cleverly marketed candy bars, with high sugar and salt content and little nutritional value. Some good options include Nature’s Choice, Nature’s Path, Kashi, Healthy Valley and Odwalla. All of these contain whole grains and at least 3 grams of fiber. Be aware of the total calories you consume when avoiding the metabolic syndrome.
  • Probiotics. Aim for probiotic snacks such as yogurt 3 times a week. Probiotics contain good bacteria that is healthy and aids in digestion. Yoplait and Dannon both offer probiotic yogurts.
  • Healthy Snack Options. Examples of good snacks, if you keep the calorie count down:
    • Vegetable juice.
    • Small serving of nuts, les than 1/4 cup.
    • Piece of whole fruit, with or without a dab of peanut butter.
    • Whole wheat crackers or soy chips
    • 100-calorie of fat free popcorn
    • Instant oatmeal, single package, or other unsweetened multigrain or whole grain cereal such as Cheerios.
    • Healthy snack bars such as Luna or Kashi, which are less than 200 calories.
    • 4-6 ounces of light yogurt or fat-free pudding.
    • Single serving of dried fruit or nut mix.

So, that’s it really. The Metabolic Diet will play a significant role in your health improvement. By making small changes, it’s easy to incorporate better eating habits into your diet over time. The first day of the rest of your life is today….so why not get started today?

12 Yoga Asanas That Reduce Belly Fat!


Yoga Burn

The secret to the success of the Yoga Burn Program lies in Dynamic Sequencing. Dynamic Sequencing teaches you to properly perform each movement. It adapts and increases the challenge at the precise moment your body starts to get used to the routine. This forces your body to change and adapt, which helps to build a shapely, feminine body. You’ll look better and feel better too!

The unique 3 phase Yoga Burn program guides you through a series of different videos to keep your body and mind guessing and ensure you do not hit a plateau. Each video is 45 minutes long and can be done anytime, anywhere. You are encouraged to complete three 45-minute videos each week, with the option to complete a bonus video. The bonus video is focused on increasing your emotional well being, self-confidence, and overall happiness. I’m sure you’ll agree that confidence and happiness are two of the sexiest, most attractive attributes a woman can possess.

Phase 1

Foundational Flow

This phase is called the foundational flow because that is exactly what we will be building: A solid Yoga Foundation. The first four weeks are designed to teach you the foundation of a strong yoga practice. Both beginners and advanced yoga students can and will benefit from this unique set of sequences. You will learn how to execute proper form and build a strong “mind-body” connection so you can call on the muscles you need once we move into the more challenging videos. This initial foundation of Yoga Burn is the key to progressing through the next two phases safely and effectively.

Video start for "1 Yoga Tip For a Tiny Belly" 1 Yoga Tip For a Tiny Belly

Phase 2

Transitional Flow

Phase 2 is dedicated to teaching you how to combine the moves we’ve learned in Phase 1 into a smooth flow that will allow you to burn more calories and get that heart rate up! By now you will be more comfortable with our basic moves, so let’s mix it up and keep your body guessing to force it to adapt and change for the better!! Each video in this phase focuses on large muscles groups. The 3 Yoga Burn workout videos are: Upper body, Lower Body, and Core. We will work on our transitions from one pose to the next. Learning how to link poses together feels really good, and allows you to focus on the present moment rather than giving the mind time to wander…it’s like a moving meditation!

Phase 3

Mastery Flow

Get ready to kick it up a notch ladies! It’s time to combine all that we have learned from the past 2 Phases into a scorching hot sequence that will fire up your metabolism and transform your body in ways you may have never imagined possible with yoga!

The layout of each video is slightly different than the previous videos. There is more repetition of each pose to really encourage the desired muscle to fatigue. Also, you will learn a combination of upper and lower body compound movements.  These target the muscles that will help give your body that sexy hourglass shape.

Phase 3 spices things up, to reenergize and reinvigorate your mental focus while fully maximizing your weight loss results.

Wheat is Evil – Gluten Intolerance

What is gluten intolerance infographichttps://s-media-cache-ak0.pinimg.com/564x/a7/c9/78/a7c97819749f595ba073d922f4bb2d4d.jpg

Gluten Intolerance

The gluten-free transition is not always an easy one.  I casually shrugged off the term “gluten-free.”  Then I took the time to educate myself about gluten intolerance (the inability to process a string of proteins found in wheat, barley, and rye). I learned about its effects on the human body,   I was vegan and eating healthily, I thought, but something was still off with my digestion and energy levels. After doing some of my own research, I finally realized years of struggling with depression, anxiety, hormonal imbalances, joint pain, constipation, and mental fog were due to my serious gluten intolerance.

How to start: Caution - Gluten Intolerance

The best way is cold turkey. I am talking AA style, friend intervention cold turkey.  You cannot be a little bit gluten intolerant just like you cannot be a little bit allergic to peanuts. Once that light bulb went off for me, I realized going gluten-free was more of a spiritual and empowering health journey than an uphill battle with inner demons.  My biggest mistake the first month was removing gluten products from my diet, but sneaking a sip of my favorite beer. The next morning I could barely sit up in bed, my throat was itchy, my stomach returned to its old bloated self.

Even a taste of beer can really hinder the detoxification process and prolong the healing period. If you are gluten intolerant or celiac, even a crumb of gluten is going to cause an immune system reaction and you will experience negative effects within hours.

What to expect:

Your stomach:

The first three days going gluten free, I immediately noticed a difference in bloating. For years I was told stress was behind my IBS like symptoms of constant discomfort after eating.  Literally within days of removing gluten, I felt like someone had replaced my stomach for a new one!  I became regular (eureka). Expect better digestion, faster metabolism, and that lingering digestive uneasiness to disappear.

Your skin:

Many people experience a complete clearing up of the skin within weeks of going gluten free, even if they have been suffering from serious acne for years. In my case, I developed some cystic acne near my jaw line and cheeks that I had never experienced before. This could happen as your body is working to get rid of some deeper toxins.  I also experienced eczema on my arms and legs as my body detoxified in the first few months even though I had never had it before.  I read up on blogs and realized other people were going through the same detox symptoms I was, and it made challenging days easier when I understood my experience was a shared one.

Although my skin related issues seemed uncomfortable at the time, not everyone will have the same experience. Months into my new lifestyle, I saw a brighter, happier, and more glowing person in the mirror than I had seen in over a decade.

Your brain:

At first, I focused too much on the physical symptoms of gluten intolerance. Sometimes people will not exhibit the physical signs of gluten intolerance.  Instead, they are afflicted with the mental symptoms such as brain fog, anxiety, or the more serious issues like depression and schizophrenia.  Gluten was the reason for the heavy depression I experienced years ago.  I had immediate mental and emotional relief after going gluten free.  Not only will brain fog dissipate, you will feel more focused and confident in your decisions.

Your personality:

The biggest surprise when going gluten free is personality change.  The body will start absorbing vitamins and minerals and thus you will feel happier and hormones will become balanced. You will finally be able to follow your intuition. Your mind will be clearer and your inner self will shine. Things will start to happen naturally and feel genuinely connected to your bigger life plan. Today I am happy to say that I haven’t experienced a single day of depression for years.


Accidental encounters with gluten are an issue as you transition into this new lifestyle. The first year into my detoxification, eczema would reappear to alert me that I had eaten gluten. Now my throat begins to itch, my body begins to ache, my skin suffers a series of small breakouts, and I realize a storm is coming. At that point I run to the store, grab coconut waters, and some simple foods until the gluten passes through. Sometimes you may feel feverish and like you have the flu, other times your intestines will feel as if they are in knots.  To speed up the detoxification, take quality probiotics, eat whole plant based foods, and get plenty of rest!

The most important thing is to not be too hard on yourself if you accidentally backtrack. Eventually you will learn the right remedies that will help you heal faster, and become a pro at making sure foods and restaurants suite your gluten free eating habits.


Blast Your Abdominal Fat With These Vegetables!

Vegetables with "Metabolism Tricks" overlayhttp://s-media-cache-ak0.pinimg.com/564x/ca/cb/e7/cacbe79f97a4f8ab882ba24bde7be387.jpg

A surprising way that a few specific vegetables can actually stimulate the burning of abdominal fat…

There is a specific class of vegetables that contain unique phytonutrients that actually help fight against stubborn belly fat.

Let me explain what these unique vegetables are and why they help to burn stomach fat…

Chemicals that force your body to hold onto belly fat

Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, plastics, cosmetics, etc can react with your hormones and make your body store excess abdominal fat.

These harmful chemicals are known as xenoestrogens.

Xenoestrogens are chemicals with an estrogenic effect in your body.  Excess exposure to these can cause hormone balance disruptions for both men and women. So if you thought this article was just for the guys, these chemicals can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).

So here’s where this specific class of vegetables comes in handy…

One of those cool tricks that I teach my clients is using cruciferous vegetables to fight against stomach fat.

Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, bok choy, cabbage, etc. contain very specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds

And by fighting against these belly fat stimulating estrogenic chemicals, this is just 1 more step in helping you to win the battle against abdominal fat!

So there you go… just another excuse to do what mom always told you and eat more broccoli and cauliflower!

I’ve really learned to like brussell sprouts in the last year too… Melt a little grass-fed cheese on them and some garlic and they’re great!


Although this class of vegetables may be a super-healthy choice for achieving your lean, strong, and energetic body… There are 23 popular foods people think are “healthy,” but they HARM your metabolism and pack on belly fat.

Sign + Book Best-selling book will be shipped directly to your doorstep

How To Get Amazing Things In Your Life!


Manifest Your Own Miracles

Everything, including yourself and your thoughts, is pure energy vibrating at different frequencies. The basic premise of the Law of Attraction is that like energy attracts like energy. You attract to yourself that which you are in harmony with, not that which you long for or even deserve. Therefore, your dominant frequency is determined by your dominant mental attitude, which itself is determined by your habitual thoughts and beliefs. Simply put, a positive mental attitude attracts positive experiences and circumstances. A negative mental attitude attracts those conditions that we deem negative or unwanted.

You Can Attract Anything You Need:

To consciously attract anything you want to experience into your life, you must need it, not simply desire, that which you want. To need something is to have a purpose for it. So when something has a big enough purpose, it becomes a necessity rather than a luxury. You are able to attract anything you need to yourself because you are already connected to everything, seen and unseen. Nothing and no one is separate from you. The sense of separation we experience in the physical world is created by the way our five senses interpret this infinite sea of vibrating energy. You are one with the One Universal Mind from which all things become manifest. For the creative power of your thoughts is limitless within in the realm of that which is possible.

Changing Your Frequency:

To consciously attract that which you choose into your life you must learn to bring the energy of your thoughts and hence your actions into vibrational harmony with the essence of your choice, be it perfect health, success, abundance, true love or anything else. Creative visualization is the basic technique by which you can positively and effectively reprogramme your subconscious mind and so begin to attract to yourself those things and circumstances that you consciously choose.

Don’t Play the Blame Game:

Understanding the Law of Attraction is not about blaming yourself or anyone else for the negative or unwanted conditions in your life. Getting caught up in this blame game would only serve to attract more of those things that you do not want. Instead, this knowledge is intended to empower you to take full responsibility for your current conditions by understanding the attraction power of your thoughts. Know that by taking responsibility for your life, you also grant yourself the power to change it.

Matchmaker, Matchmaker Bring Me My Match:

The bottom line is that you attract to yourself that which you think about (a lot). There is no judgement call involved about whether a particular thought is “good” or “bad” or whether its corresponding circumstance is “deserved” or “undeserved”. The Law of Attraction is neutral. It does not judge, punish or reward. It simply serves to bring like energy together. Think of it as the great matchmaker. Submit your criteria via your habitual thoughts and beliefs and it brings you your perfect vibratory match, every time.

You Do Not Have to Figure it All Out:

Being a Universal Law, it is already working perfectly in your life, whether or not you understand or accept it, and it never ceases to operate. Your primary goal is to adjust your mental attitude by changing your predominant thoughts and beliefs while creating a need or purpose for that which you want to create in your life. To become the master of your life, you must master your mind, not the Law of Attraction. It is already a master unto itself.

Starry background with words Force the universe to give you your dreams

One Piece of the Universal Puzzle:

However, the Law of Attraction is not the full picture. The Law of Attraction is the basic Universal Law.  By understanding all the Laws of the Universe, you will understand the true nature of reality and how to experience the life you intend. The Law of Attraction is a major stepping stone in that direction. Don’t believe that it is the only one.

With that in mind, become conscious of the truth that the circumstances of your outside world correspond precisely with the nature of your inner world. According to this Universal Law, like energy attracts like energy. You do not need to learn to apply it or work with it. It always works whether you understand it or not. You must learn to bring your thoughts and your actions into harmony with the essence of your choice. Leave the rest up to the Law of Attraction. Essentially, all you need to do is work on yourself.