Food Cravings: How To Handle Like A Pro

Food cravings. Everyone gets them at some point or another, but only a few are able to truly handle the intense craving to maneuver past them. If you often find yourself giving into food cravings on your diet program, it’s time that you put together a plan to get past them once and for all. Constantly giving into cravings is going to have you taking in a much higher calorie intake than you should be consuming. Then, the guilt washes over you and overall leading to the same struggle you’re trying to avoid :weight gain. Fortunately, cravings really don’t have to get the best of you as long as you have a few simple techniques to outsmart them.  Let’s look at a few helpful ways that you can combat food cravings and stick with your healthy eating diet. Hooray!


Eat Regularly
The very first tip to remember if you want to avoid your food cravings is to make sure that you’re eating regularly throughout the day ( this is for YOU, meal skippers). Those who eat on a consistent basis are going to have more stable blood sugar levels and this is paramount to reducing blood sugar fluctuations that cause cravings to hit.
Aim to eat every three to four hours throughout the day since this will make sure you are providing a steady stream of nutrients that your body needs.


Cravings will always be higher when hunger is increasing, so do everything that you can to avoid this. Have snacks handy and ready to munch on at all times!


Don’t Cut Out Nutrients
The second way to combat cravings before they start is to take a good look at your diet plan and make sure that you aren’t cutting out any essential nutrients. Obviously, the more the merrier.


The best diet set-ups will include proteins, carbs, and healthy fats since all are required to fuel a properly functioning body leaving you more full longer to get the most out of each and every day.


Diets that are ultra-low in fat or ultra-low in carbs tend to backfire in the long run, so consider a more moderate approach. Not only will you enjoy the diet better because your food selection will be higher, but you’ll feel more satisfied as well.


Plan Cheat Days
Finally, the last thing that you should be doing to help control your cravings on your fat loss diet plan is to plan some cheat days into the mix. Cheat days are an excellent way to jump start your metabolism after a few weeks on a diet plan and can also put your mind at ease that there is going to be a time when you can eat that food you desire.


If you put a food on a ‘never eat’ list, that is the food that you are going to primarily fixate on and we all know what that leads to (hint: weight gain). Any time you start to obsess about something, it’ll always be on your mind and that in itself can bring about cravings and the pounds.


By making a time for that cheat meal, you’ll help to relax this obsession and will more easily be able to continue your diet plan.


So there you have it!  The main things to consider as progress on your diet plan to help stop cravings before they start so that you can stay on course and see the inches melt away. Planning, eating, and letting yourself indulge every one in a while will give you the healthy, balanced life you deserve!

Top 15 Reasons To Use Apple Cider Vinegar Everyday!

Vinegar is one of those items that can be useful in just about every room in your house. It can even be useful for pets, as you will read below. Vinegar, which means “sour wine” in French has been around for centuries. It can be made from any carbohydrate that can be fermented like grapes, dates, beets, and the one we are most familiar with, apples.


Apple Cider Vinegar, aka ACV, is created from the fermentation of apple juice and is high in antioxidants, vitamins, and minerals – potassium, calcium, magnesium, Vitamin A, C, E, and a few B vitamins just to name a few. One of the most powerful antioxidants in ACV is bioflavonoids which help with metabolism, improved eye sight, increased immune system, anti-aging, and anti-carcinogenic. I recommend keeping a bottle of apple cider vinegar in your house at all times.
(NOTE: since apple cider vinegar is highly acidic, you should always dilute it with water before swallowing).
  1. Weight Loss – Apple Cider Vinegar helps with weight loss by increasing satiety which in turn reduces the total amount of food consumed. This increase is directly related to theacetic acid level in the vinegar. For daily weight management, combine 1-2 teaspoons of apple cider vinegar to 16 ounces of water and sip throughout the day.
  2. Energy Boost – ACV contains potassium and enzymes to help rid your body of fatigue. It also helps your muscles get rid of lactic acid which prevents additional fatigue.
  3. Detoxifying Your Body – Apple cider vinegar helps to detox the liver which is the main filtering organ in the body. When our liver gets backed up from things like anti-inflammatories, cholesterol reducing medications, processed foods, alcohol, unhealthy diets, and pollution (just to name a few), toxins are recycled back through our bodies causing increased inflammation and possibly disease. That’s why it is so important to keep our liver clean so it can do it’s job.
  4. Shiny Hair – apple cider vinegar helps remove product buildup on your hair. Try rinsing your hair with one-third cup vinegar mixed with 4 cups of water weekly for shiny, silky hair. For dandruff, try spraying your scalp with equal parts vinegar and water, wrapping it up in a towel for an hour, and then rinsing it out. Repeat this up to twice a week.
  5. Acid Reflux and Digestion – Acid reflux is usually caused from having too little acid in your stomach. You can increase this content by taking one tablespoon of ACV in a large glass of water daily. It may also help to soothe intestinal spasms.
  6. Sinus Congestion – Apple cider vinegar helps break up and reduce mucous in your body which aids sinus congestion and infection.
  7. Heart Health – ACV has been found to lower triglyceride levels and VLDL levels (the damaging form of cholesterol) in animal studies.
  8. Wart Removal – Soaking a cotton ball in apple cider vinegar and placing it on the wart, covered, overnight will help with wart removal.
  9. Teeth Whitener – Gargling with diluted apple cider vinegar can help whiten your teeth and freshen your breath. Note: Just make sure to rinse your mouth out afterwards since apple cider vinegar is very acidic and can damage tooth enamel.
  10. Detoxing Your Home – Vinegar is one of the best natural cleaning agents around. Replacing most of your household cleaning products that include pesticides and chemicals, i.e. toilet bowl cleaner, with a vinegar solution will decrease the consumption of toxins inside our house and daily lives.
  11. Sunburn Relief – For sunburn relief, add one cup of apple cider vinegar to your bath, and soak for 10 minutes.
  12. Fruit & Vegetable Wash – Vinegar is one of the best natural products for removing pesticides and bacteria from fresh produce. Mix a solution of 10 percent vinegar to 90 percent water as a bath to briefly soak produce. Just place your veggies or fruit in the solution, swish them around, and rinse thoroughly (don’t use this process on fragile fruits like berries since they could be damaged in the process or soak up too much vinegar through their porous skins).
  13. Creative Cooking – There are many ways to include apple cider vinegar in your cooking. It makes a great meat marinade to tenderize your meat. You can use it in salad dressings (Try this Apple Cider Vinaigrette – ¾ cup high quality olive oil, ¼ cup apple cider vinegar, 2 Tablespoons honey, 1 ½ teaspoon salt, ¼ teaspoon pepper, ½ teaspoon chopped garlic). I pour a Tablespoon of apple cider vinegar on my cooked spinach to give it a little extra zing! It’s also great in sauces, soups, over fish, cucumber salad, tuna fish salad, and making bone broth. Vinegar is also one of the main ingredients in fermented or pickled vegetables which helps in recolonizing the good bacteria in your gut. The options are really endless!
  14. Cleaning Windows – When I was a young girl one of my chores was to clean the windows inside the house. My mother always gave me a solution of vinegar and water because it cleaned the windows without leaving any streaks. I thought it was magical!
  15. Flea Repellent – Apple cider vinegar can be used as a flea repellent on your pets. Just mix a 1:1 ratio of vinegar and water in a spray bottle. Spray your pets fur and rub in the mixture. Continue for a few days up to a week until all the fleas are gone. Happy pet, happy owner!

If You Do One Thing This Week…Stretch!


When was the last time you stretched? And no, holding on to a park tree attempting a quickie-quad stretch before your run doesn’t count. Seriously though, when was the last time you rewarded your body with a relaxing, stretch session in the evening? As a former athlete, I have experienced the amazing benefits stretching can have on the body, the obvious benefit being increased flexibility. But there’s more to stretching than being able to touch your toes.


Stretching is incredibly relaxing, making it a perfect thing to do just before bedtime. If you find it hard to wind down after a busy day or you’re struggling to fall asleep, take a bubble bath to help relax your muscles and set aside 20 minutes for some gentle stretching before you turn the lights out.

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Proper digestion is critical to staying healthy. Poor digestion can cause many aggravating problems. Stretching can be used as an effective, non-invasive way to get those intestinal muscles in gear and kickstart your digestion. By stretching out your stomach, you release any accumulated pressure. It also increases the blood flow to your digestive tract, making it more efficient.

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Yes, you read that correctly. Stretching can give the appearance of looking younger. When stretching, a lubricant called synovial fluid is released from the joint cavity. This fluid cushions and reduces friction between your joints, which can help prevent the joint pain often associated with aging. Stretching can give you a spring in your step at any age.

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Bad circulation can leave you feeling tired and zapped of energy. Other common symptoms include headaches and “pins and needles” in your hands and feet. Stretching is a really simple way to improve blood circulation, which allows your blood to do its job: bringing nutrients to your muscles and flushing toxins from your body.

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Rehabilitation programs often include some form of stretching because it helps maintain muscle flexibility when recovering from an injury. It’s also used to prevent any shortening and tightening of muscles due to scar tissue. And because injuries can leave your body imbalanced, stretching is a great way to retrain your muscles back to their original symmetrical movement.

5 Easy Steps to Quick and Healthy Meal Prepping



Many of our lifestyles are constantly go, go, go leaving little room for even moderately healthy food options. Convenience food makes it incredibly easy for you to skip the good stuff and onto the chips and cheese dips!

To eat healthy all it takes is just a little prepping (get it?) such as grocery shopping and meal planning then you’ll be on your way to healthy dishes for yourself and your family.

Let these helpful tips guide you to becoming a meal prepping machine!

Make a Menu
This is a great time to explore those easy-peasy recipes that are at our fingertips via the internet, subscriptions, or your very own cookbooks at home that are collecting dust. I know I get bored making the same old dish week after week so explore your options, and who knows, you may find a recipe that takes half the time but tastes twice as good. Win!

Grab the Necessities
After completing your due diligence to find those awesome new recipes, you will better understand what it entails to make those dishes and the accouterments needed as well. Go grab that fresh basil plant that’s needed for your healthy zucchini noodle pasta dish or the empty spices you’ve been putting off for ages. I highly recommend making a list and knocking it out all in one swift trip. Having a game plan for the week and getting the “tools” needed is key!

Keep the Momentum
Pick a day that works for your schedule to knock out the grocery trip, keep the movement going, and roll right into meal prepping once you get home. Start chopping, dicing, and slicing your items to prepare for the upcoming meals you have envisioned for the week. Wash your produce, separate your meats, and get it all good and organized before the fun part begins! Before I even leave home I get out my cast iron skillet, my crock pot, cutting board, knives, and anything else I deem necessary to make my masterpieces.

Invest in High Quality Tupperware
Tupperware is one of the easiest storage options for on-the-go meals and makes reheating for dinners or lunches a breeze. Glass tupperware not only makes our food last longer but keeps your items well maintained until you pull it out for those ready-to-go snacks or meals. An extra fun tip, I prepare salads up to a week early by using mason jars. Now I know that sounds crazy but its a great storage component and saves you tons of time in the kitchen by filling a few early in the week. Just be sure to put the dressing at the bottom, then greens, and then your toppings to it from getting soggy.

The Freezer is Your Friend
Don’t underestimate your freezer. If you tend to make extras often, I know I do, you can freeze mostly anything! Big on sauces, make half for your upcoming week and freeze the rest for another dish later down the meal prepping road. Feel like making extra soup? Throw any extra in the freezer but be sure to date and check on freezer life for your items. You would be surprised how just a little extra goes a long way!

So, there you have it. Five completely easy and helpful hints to get you started on your meal prepping destiny!

Going the extra mile now will save you not only money but inches on your waistline by making the effort to take care of your body.

Being in the kitchen is supposed to be fun and a great way to explore your taste buds. Doing this with a roommate or partner takes even more of the burden off and makes room for bonding and food creation.

I hope these tips help you in your path to health. Bon appétit!

4 Reasons to Hire a Personal Trainer

Bad-Personal-TrainerIf you’re looking to get started on a health and fitness program, one thing that you should give some consideration to is hiring a personal trainer.

Many people are quick to jump to the conclusion that rather than hiring a trainer, they can just go about this journey on their own. They pick up a workout they’ve found in some magazine on or the Internet and immediately get started, hoping to achieve the body of their dreams.

As they go about this though, major problems start to occur.

Maybe they don’t see the progress they had hoped for or worse yet, they end up injured.

To help prevent these problems along with many others, hiring a personal trainer can be a very wise move. Let’s take a quick peek at the main reasons why you should consider hiring a personal trainer so that you can decide if it’s the right decision for you.

A Personal Trainer Will Make Your Workout More Interesting
The very first reason why you should seriously consider hiring a personal trainer is because they’ll go a long way towards making your workout more interesting. Since each time you work with them you’ll likely be doing a different workout entirely, this shakes things up and prevents you from hitting a progress plateau. More importantly it keeps you interested and makes sure that you keep coming back for more.

A Personal Trainer Will Teach You Advanced Strategies
Second, the next important reason to consider hiring a personal trainer is because they’ll teach you some advanced concepts that you might not have known before. Learning ways to accelerate your progress by taking things up a level will be imperative to success. If you aren’t adding more advanced concepts into your workout program over time, you’re going to eventually stop seeing gains in strength, endurance, and improvements in your tone and definition. Most people on their own don’t understand these advanced techniques, so a good trainer will help to introduce you to them.

A Personal Trainer Will Check Your Form
Moving right along, the third reason to hire a personal trainer is because they will also check your form and make sure it’s as it needs to be. If you aren’t using correct form as you go about your workout session, you won’t be seeing results from that exercise anyway as you may not be targeting the muscles correctly. A good personal trainer will ensure this isn’t the case for you.

A Personal Trainer Will Serve As Motivation
Finally, last but not least, a personal trainer will serve as a clear source of motivation. When they’re standing right next to you pushing you to complete that extra rep, this can really add up to improved progress. Those who aren’t pushing their body to the limit won’t see nearly the same degree of results. A personal trainer can really help to keep you motivated and working hard.

So there you have the main reasons why you should consider hiring a personal trainer. If you haven’t done so yet, it might just be the time to consider it.

Super Bowl Health Tips

dac11d9b-9686-4a7e-a1f7-0f9851bdc8b5Many people start the year off great and then the Super Bowl comes and then they fall completely off the wagon. Tacos, wings, chili, pizza, dips, chips and all that diet busting stuff looking you straight in the face saying “eat me”. There are a few ways to approach your Super Bowl party that I would like to share with you to help you be successful.

Try to make it a healthy Super Bowl party. If your party is at your house, learn all the simple, tasty ways to make your unhealthy favorites into great healthy dishes. I tell all of our clients to bring me their favorite family recipes and I will show them a way to tweak them into a healthy delicacy. Don’t get me wrong, I’m human just like you. I like the worst of the worst, but I do a good balancing act. Unfortunately, many are too addicted to these foods and don’t know how to make the changes, nor love or know how to exercise like I do. I love to take my favorites like spicy chicken penne, and create a healthy version. You can do this with any recipe imaginable, you just have to learn. All the foods mentioned in the first paragraph have a clean version.

Bring a dish of your own that you know is healthy and focus on eating that along with the fruit and veggies. Nobody is going to say, “Stop eating your own dish, that’s rude.” No one pays attention to who brings what, unless you bring nothing. If you must drink, try Bud Select which only has 55 calories, Michelob Ultra, or MGD 64 calorie beer, and only have a couple. A straight shot of tequila can be one of the best ways to drink with the least damage to the mid-line. A straight form of booze such as vodka or whiskey on the rocks with a lemon slice is an option as well. Sip and savor and remember to not overdo because alcohol will definitely not show you results on the scale.

Have a small portioned plate at the beginning of the party. Grazing all game long will pile up the calories like the Panthers are going to pile up the score on the Broncos. Just kidding, I couldn’t care less if either one of these teams win. Someday, my dream will come true again and I will see the Packers win another Super Bowl.

Know yourself – If you’re kicking butt and don’t want to get off track watch from home and don’t go to the party. If you know you can’t handle the peer pressure or will cave to the temptation, stay home. It’s America and you can do what you want.

Here are some decent quick snacks for your party that won’t get you off track:

  • Baked scoops or organic corn chips with no salt added with:
    • Fresh salsa
    • Healthy guacamole
    • Hummus
    • Healthy bean dip
  • Rotisserie chicken and remove the skin and eat the white meat
  • Fresh olives with plain Triscuits
  • La Tortilla Factory tortillas with natural turkey, Laughing Cow light cheeses
  • Air popped popcorn with healthy oils – and MSG free seasoning
  • Coco or cinnamon coated almonds from Target – the little 100 cal packs
  • Light string cheeses
  • Healthy kebabs on the grill with any lean meat and veggies
  • Kashi pizza
  • Chicken sausage from Sam’s ClubTWITTER_panthers
  • Fresh fruit and veggies with hummus
  • Reduced fat cottage cheese
  • Nut thins
  • Peanut butter and jelly sandwiches with 100% whole wheat bread
  • Pork tenderloin, sirloin steak, salmon, or any lean meat on the grill
  • Healthy salad with “Just Add Lettuce” dressing
  • Pure Protein bars, Think Thin, or Detour Low Sugar protein bars
  • Frozen fruit smoothies with protein powder
  • Brown rice cakes with Greek yogurt and fresh fruit
  • If you have our program binder there are many other quick and easy recipes – email me for my party favorites.

Have a great time and keep your goals front and center and you will do fine.


Eat These Foods to Boost Your Immune System!

boost-immune-systemWith winter in full swing, we are now in the midst of this year’s cold and flu season. This could drastically increase your chance of becoming ill. Plan your meals to include these powerful immune system boosters to fend off bugs before anyone gets sick.

Tip: Look for color in the foods you choose. Colorful foods often give a clue that they contain these important antioxidants.

It is no surprise that the most commonly recognized source to boost your immune system and keep your skin healthy is vitamin C. Vitamin C tops the charts of foods that keep your immune system running healthy.. Vitamin C increases the production of white blood cells, which are key to fighting infections. Vitamin C can be found in almost all citrus fruits, but an unknown fact is that red bell peppers have twice as much fighting power, as well as being a rich source of beta-carotene. Blueberries, strawberries, and raspberries are also good sources.

Broccoli is another super food that is loaded with vitamins and minerals ready to do battle against any germ or infection. Broccoli is one of the healthiest vegetables you can put on your table. It’s loaded with vitamins A, C, and E as well as an abundant amount of antioxidants. However, it is important to remember that broccoli loses its fighting power the more you cook it.

Garlic is found in almost every cuisine in the world and modern science has shown that it helps lower cholesterol, prevent hardening of the arteries, and fight infections.

Vitamin E tends to take a backseat to vitamin C when it comes to preventing colds; however, it is equally important. Since vitamin E is a fat-soluble vitamin, it needs the presence of fat to be absorbed. Nuts, especially almonds, are packed with vitamin E and a half cup a day provides nearly 100% of the RDA.

Spinach is another super food that’s rich in vitamin C, anti-oxidants, and beta-carotene. Similar to broccoli, spinach is best if cooked as little as possible so that it’s nutrients can be retained.

Much like vitamin C, ginger can also help you prevent a cold before it even shows up. Ginger is used in many sweet desserts, but it can also be added to many different dishes.

3 Reasons Why Cereal Bars are not a Good Breakfast Option

Food - Granola BarsIf you’re looking to firm up and shed fat fast, it’s important that you take time to consider the foods that you’re eating on a daily basis. What you put into your body each day is going to have a massive influence on how you look in the long-run and those who choose the most nutritious and low calorie foods are going to find that they experience the fastest rate of fat loss.

That said, you need to also make sure that you’re getting a good mix of nutrients as you go about your day since this is what will ensure that you keep your energy levels up and your blood sugar levels stabilized.

The breakfast meal is one that’s especially important because this is the meal that is going to set you up to feel your best all day long.

One common breakfast choice that many people find themselves grabbing on the run is a cereal or energy bar. Sadly, this is one of the worst diet moves you could make. Let’s take a quick peek at why you should say no to that cereal bar and what a better option would be.

They’re Low In Protein
The very first reason why you should say so long to starting your day off with a cereal bar is because they’re incredibly low in protein. If you look at the nutritional information on the box of your favorite cereal bar, you’ll find that it likely has just 1-2 grams of protein – some even less.

While you may come across the rare energy bar that contains five or six, this is still not enough to provide you with lasting energy throughout the morning.

They Contain Refined Carbohydrates
The second reason why cereal bars aren’t your wisest decision for first thing in the morning is because they also contain a high amount of refined carbohydrates, which is going to send your blood sugar levels soaring, only to plummet, leaving you feeling hungry, irritable, and like you need more carbs.

Refined carbs are the primary thing you want to stay away from and these cereal bars are almost 100% refined carbs.

They Don’t Provide Sufficient Fiber
Finally, the last reason to give cereal bars the boot is because they don’t contain enough fiber either. If you want fiber, go with bran cereal or a piece of fruit. That will pack in at least three grams of fiber compared to the measly 1-2 that most cereal bars will offer you.

So the next time you’re headed out the door and about to grab a cereal bar, think twice.

A far better option would be mixing together a quarter cup of oatmeal, a half scoop of protein powder, and a tablespoon of peanut butter to form your own home-made bar that has just 250 calories and will offer you a healthy mix of proteins, carbs, and healthy fats.

Healthy Eating Tips Your Kids Will Love!

Healthy Eating: Diverse Group Children Food Group Baskets High AEvery parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body…a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.

1) Add Color
Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal -all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available -sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

  • Sucanat: This pure, dried sugar can juice retains its molasses content. Use it to replace white sugar in baking.
  • Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
  • Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won’t spike your blood sugar like refined sugar.
  • Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.
4) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

  • Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
  • Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
  • PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child’s day.
5) Ban Sugary Drinks

One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Sodas and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you’ll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse.

Treat yourself right by calling (502) 785.7480 or emailing info@rejuvmedicalky today to get started on a wellness program that will change your life for the best.

Alcohol and Fat Loss – What you NEED to Know

almixOne question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others.

So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?


Alcohol and Calories

The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both protein and carbohydrates each contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle. But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving. If you take in three or four of these over the course of the night, it’s really going to add up.


Alcohol and Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt. Your body views alcohol as a toxin and as soon as it is consumed, your body is going to do everything it can to rid itself of this alcohol. No further fat will be burned until it’s out of your system. Only then will you start burning body fat again. So, if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.


Alcohol and Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates. In addition to putting the brakes on all fat burning taking place in the body, the second thing that alcohol is going to put the brakes on is protein synthesis. This means that no further lean muscle tissue will be built up as long as alcohol is in your body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, its best if you can abstain from alcohol for the time being.  One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.