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Tip of the Day

Bring Snacks to eat every three to four hours instead of letting a snack attack drive you to the vending machine.


The cold weather is gone; the long and warm sunny days are here to stay for a while. Now that you have daylight when you get off work, don’t let it go to waste.

Take a walk after work. Go to the gym and get home before dark.  You and a friend can both grab a racket and hit tennis balls on the court. It’s time to get moving and get in shape. Let this playlist lead you there!

1.       Kanye West – All Day
2.       Iggy Azalea & Jennifer Hudson – Trouble
3.       Jack U & Kiesza – Take U There
4.       Wiz Khalifa & Iggy Azalea – Go Hard or Go Home
5.       Carly Rae Jepsen – I Really Like You
6.       David Guetta & Nicki Minaj – Hey Mama
7.       Wiz Khalifa – See You Again
8.       To Love – Talking Body
9.       Flo Rida – Once in a Lifetime
10.   The Pretty Black Chains – Ambulance 

4 days, 16 hours ago

by Deedra Mason, Director of Clinical Education & Research

Repairing metabolism is an important focus for rebuilding our core health and can improve our level of fitness in later decades of life. Through years of poor dietary choices, sedentary lifestyles or lack of targeted exercise, we lose muscle. Non-modifiable risk factor for loss muscle mass include: our advancing years, infirmity or disability and by some measure our gender due to menopause and/or andropause (decline of reproductive hormones associated with, but not limited to, age, stress, surgery and medications). A low ratio of muscle to fat may put you at a higher risk for heart disease, diabetes and other health problems. Even if you don’t have frank muscle mass loss, called Sarcopenia, you may have loss if POWER.  This is called dynapenia and it’s a major concern through all decades of life. 

Your focus, is to overcome these health and fitness challenges by rebuilding lost muscle mass, and youthful vitality or power via healthy protein and fat choices. When we support our body’ healthy aging, we improve our metabolism and support the elimination of toxins from our system. One of the side benefits of course is weight loss.

Your first step is to commit to choosing your food based on color and nutrient density. Choose plenty of protein and fat in its natural state to repair metabolism and support healthy hormones like glucose, insulin and leptin along with gender related hormones like Progesterone and Testosterone.

What about exercise? While many tend to look at health clubs and exercise programs as a luxury available to few, physical exercise is a necessity for all. Focus on “Inches loss” not “pounds lost”. A pound of muscle is about half as bulky as the same pound of fat. They are pound for pound the same weight, but muscle takes up less space ( inches) and is a tissue that can support: balance, strength, flexibility, a quick reaction time. If you have tried losing weight by cutting calories or participating in “diets” that do not include exercise, you have likely decreased lean muscle mass.

HOT TIP: Something you may want to add to your fitness and health regimen.

As aging occurs, the body’s ability to build and retain muscle tissue or size is reduced, which can result in weakness and frailty. With the addition of Branch Chain Amino Acids (BCAA’s) via supplementation Research has shown promotion of muscle retention in older adults. Additionally, BCAA’s during exercise, regardless of age, support muscle protein synthesis and inhibits protein catabolism (breakdown) and muscle fatigue, therefore fighting concerns of dynapenia.

Branched chain amino acids (BCAA) are essential aminos, as they cannot be synthesized by the human body and, therefore, must be consumed orally. Unlike other amino acids, BCAA are used primarily by skeletal muscle, and make up 30-35 percent of the muscle tissue itself. By rebuilding our muscle mass through exercise and a healthy lifestyle, including BCAA’s-we can optimize our health and our longevity.

There is no one trigger for disease; therefore your approach to well-being should be diverse.

6 days, 12 hours ago


Cooking time:15 minutes
  • 2 pieces skinless boneless chicken breast cutlets
  • 2 large zucchini
  • 1 yellow squash
  • 2 tbsp extra virgin olive oil
  • 1 1/2 tsp Montreal chicken seasoning
  • 1 tbsp paprika
  • 1/2 cup parsley
  • 1 1/2 tsp minced garlic
  • 1/4 cup lime juice
  • 2 1/2 Italian tomatoes
  • 1/2 cup chopped scallion
  • 1/4 cup cilantro
  • 1 dash salt
  • 1 1/2 dashes pepper
  • 1 fl oz white wine
  1. To prepare, slice zucchini and yellow squash into 1/4" sections.
  2. Dice tomatoes into the texture of salsa crudo. Mince garlic, parsley, scallions and cilantro.
  3. Combine diced tomatoes with cilantro, scallions, salt and pepper to create salsa crudo topping.
  4. Season chicken breast cutlets with seasoning, paprika and parsley. Begin to warm garlic & extra virgin olive oil in sauté pan.
  5. When garlic aromas become apparent, add seasoned chicken cutlets and add white wine.
  6. Sauté chicken in pan until chicken is 3/4 done. At that point, add zucchini, yellow squash, and lime juice. Cover and steam until vegetables reach desired texture.
  7. Remove chicken and vegetables when cutlets reach a caramelized-looking texture.
  8. Plate chicken and vegetables, and finish by adding desired amount of salsa crudo to the top of chicken. 

1 week, 3 days ago

Over the past several years many of you have read more and more about the hormone Leptin and its relation to reduced ability to lose weight.  Leptin is a hormone produced in fat cells. When released it triggers an area in the brain that increases fat burning.  This keeps weight stable and prevents obesity.  However, with poor diet, exercise, and stress management, one becomes resistant to the signal. This increases body fat. 

How can you tell if you are leptin resistant?  Look in the mirror.  If you are more than 25-35 pounds over- weight, you are probably Leptin Resistant (LR).  If you are overweight and still have a large appetite and crave carbohydrates, especially in the evening you are probably LR.  You can even get a blood test.  Just adding reasonable exercise and less simple carbohydrates may be enough for some people.  But for many who have struggled with yo-yo dieting, they need a different way to reset LR.

A strict Low Glycemic Index (LGI) diet is a good place to start.  Metabolism is historically and biochemically is set by sunlight and sleep and wake cycles.  Eat within 30 minutes of waking. Protein and good fats, i.e. coconut oil (MCT). The Medium Chain Triglyceride oil helps with stomach digestion and weight loss.  NO Grains for breakfast. Eat three meals per day, with appropriate vegetables as a between meal snack if you need additional food.  Give yourself time to use up stored energy in the form of glycogen.  Glycogen usually has a 4 hour window of how long it takes to go through its storage.  Only then you can begin on the breakdown un-needed fat stores.  Do not work out before or after breakfast.  It may be tempting to work out before breakfast, however it pulls more energy out of your muscles and not from fat.   Try to allow 4-5 hours between dinners and sleep time.  If you decide to incorporate working out, do it after 5 PM.  To assist with rest, within an hour of sunset try to make your surroundings as dark as possible.

Reducing your simple sugars and eating the Low Glycemic Index way with moderate physical exercise will start the progression to lessen the burden on your body that keeps leptin high, and fat unburned.  If you still struggle with weight issues, then seeking the assistance of a person skilled in weight management and utilization of supplements that could help your normal physiology be kick started may be necessary. 
As always, check with your physician if you have any medical issues, before beginning strenuous activity.  Especially if you are deconditioned from poor pre-diet activity. 

1 week, 5 days ago

It’s a known fact that your diet and lifestyle choices can impact your life in a number of ways. Poor food selections and less than optimal exercise can lead to serious health conditions. Specifically, a study published in the American Journal of Clinical Nutrition concludes, eating processed red meat may lead to an increased risk for type 2 diabetes.
An Pan and colleagues from Harvard conducted a meta-analysis of over 440,000 patients, combining their current data with existing clinical studies. Data were collected from the 20-year Health Professionals Follow-Up Study, the 28-year Nurses’ Health Study I and the 14-year Nurses’ Health Study II. The researchers found that a daily 100 gram serving of unprocessed red meat was associated with a 19% increased risk of type 2 diabetes. In addition, at half of that amount, 50 grams of processed red meat consumed daily could raise the risk to 51%. As an example, one hotdog, two slices of bacon or a sausage would be a 50 gram serving of processed red meat. Unfortunately, and of great concern, these are common food choices for many adults and children.
The study also concluded that substituting one serving of nuts in lieu of one serving of red meat was associated with a 21% lower risk of type 2 diabetes and substituting whole grains was associated with a 23% lower risk. These slight modifications aren’t that difficult and can help minimize this risk found in this study. The researchers concluded, “From a public health point of view, reduction of red meat consumption, particularly processed red meat, and replacement of it with other health dietary components, should be considered to decrease type 2 diabetes risk.”
For more information or to access the full text article, click here

1 week, 5 days ago
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