The power of GRATITUDE!

Mar 19, 2021

In 2018, King & Batu conducted a cross-sectional, longitudinal, and experimental study that found that with a daily gratitude practice, students were more motivated, engaged, and successful in school. 

Although this study was conducted on students, I personally believe that we can extrapolate these results to various populations. 

Which is why I encourage y’all to try this out for yourself…

  1. Get a gratitude journal! 
  2. In the morning, or at night before bed, take five minutes and write down five things you’re grateful for. 

Simple as that! 

Then check in with how you feel after adopting a daily gratitude practice…

How do you show up differently? 

How has your productivity changed? 

Are you more engaged and motivated? 

Do you believe you are becoming more successful? 

Try it out and let me know how you’re feeling! 

 And if you happen to love science-based health, fitness, and wellness...

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Best type of exercise for gut health & IBS!

Mar 16, 2021

Zhou et al. (2018) conducted a meta-analysis, bringing together data from 14 different randomized controlled trials studying 683 patients with IBS. 

Additionally, Malecki et al. (2018) conducted a randomized controlled trial on 109 females, aged 18-41 years old, who suffered from IBS (according to the standard Rome III criteria defining IBS). 

So what did they find?! 

The results concluded that low-to-moderate intensity and low impact exercise improved IBS-related symptoms. This includes bloating, gas, diarrhea, constipation, irregular bowel movements, abdominal pain, and one’s quality of life. 

They specifically found that engaging in exercises such as yoga, walking, and Tai Chi can help to reduce IBS-related symptoms and improve quality of life in individuals with gut health disturbances.

So, there you have it! Take it easy, y’all! 

And if you want a little workout freebie, CLICK HERE TO DOWNLOAD MY FREE AB WORKOUT! It will help...

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Self-compassion is NECESSARY to motivate yourself!

Mar 08, 2021

 The question is, can you love yourself and still want to make health changes? 

My belief is that you can absolutely have self-love and health goals to adjust simultaneously!

And actually, throughout my coaching experience, I’ve found that in order to sustain a healthy lifestyle long-term you NEED to have self-love.

My philosophy is, if you’re not loving and appreciating yourself at all stages (yes, even your current stage), how do you expect to motivate yourself to make changes in the first place?! 

Cultivating self-compassion will actually help you achieve your health goals! 

They go hand-in-hand.

Self-compassion is defined as, “a self-attitude that involves treating oneself with warmth and understanding in difficult times, and recognizing that making mistakes is part of being human” (Neff, 2003).

Studies have shown that greater self-compassion is associated with positivity, optimism, happiness, lower prevalence of anxiety and...

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Is processed food bad for you?

Mar 03, 2021

You’ll be happy to hear… Not necessarily!  

Not ALL processed food is bad for you!

And as we all know, processed food is nearly impossible to avoid in today’s society… 

It’s actually ULTRA-PROCESSED food that is truly detrimental to our health. 

So, let me explain the difference! 

Processed food is anything that has undergone a change before it is sold. Food is considered processed if it has been changed in some way (dried, canned, smoked, pasteurized, etc.). 

Ultra-processed food changes the food by manipulating it to include additives, sugar, preservatives, artificial flavors, and colors.

And remember! Ultra-processed food can lead to chronic disease development over time like obesity, hypertension (high blood pressure), Hyperlipidemia (high cholesterol/triglycerides), Diabetes, etc.

So, as I always say, enjoy it, but keep it balanced y'all!  

And if you get overwhelmed in the grocery store or don't know what to buy, ...

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What ACTUALLY causes sore muscles?

Mar 01, 2021

I’ll tell you this… It’s not a build up of lactic acid. 

Lactic acid is recycled and cleared out of the muscles quickly and effectively through a process called the “Cori Cycle!” Through a series of chemical reactions, excess lactic acid that builds up in the body during exercise is converted back into glucose (AKA sugar) and used as energy for your muscles to fuel your workout! Aren’t our bodies incredible?! 

So if it’s not lactic acid that’s causing sore muscles… What is it?!

When you exercise, your muscle fibers repeatedly cross over each other with each muscle contraction; which over time, leads to the development of micro-trauma or muscle damage.

But this damage is actually GOOD! Don’t panic! 

Whenever your body experiences trauma, your body stimulates an inflammatory response and it sends fluids and nutrients to that area to initiate healing.

THIS process is what causes the muscle soreness. Your...

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Does alcohol make you fat?!

Feb 22, 2021

This is a COMMON MYTH!

So does it?! 

Here’s the tea...

Alcohol does have more calories per gram. It has 7 calories per gram, whereas protein or carbs is only 4 calories per gram.

But this isn’t actually why people develop a “beer gut” from excess alcohol consumption...

When we consume alcohol, there is a shift in our metabolism.

The normal process that the body uses to break down calories (think energy) is through a process called The TCA Cycle (also referred to as the Citric Acid Cycle or Kreb’s cycle). When we consume alcohol, the TCA cycle is DOWN-REGULATED and the process for fat storage is UP-REGULATED!

But don’t worry, y’all! There’s a way to make healthy choices when you’re drinking...

It’s important to remember that keeping everything in moderation will always benefit you. It'll help to prevent those negative feelings and experiences post-alcohol. 

Drink responsibly! 

And if you get overwhelmed in the...

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Is eating eggs bad?

Feb 18, 2021

In 1968 the American Heart Association recommended lowering your blood cholesterol levels by consuming less than 3 egg yolks per week. 

However, the research has consistently shown that consuming dietary cholesterol DOES NOT influence your blood cholesterol levels! 

Every cell in the body has the capacity to make its own cholesterol. Cholesterol is an integral part of the cell, helping to keep its structure and shape. This means that the body is actually really good at processing cholesterol, and these processes are tightly regulated in the body.

PLUS since the body has the ability to make its own cholesterol, we don’t even need to consume dietary cholesterol to give us the amount we need to thrive. 

And like I said before… Dietary cholesterol wouldn’t even influence our blood cholesterol levels, anyway!

Because of the consistent literature on this, the American Heart Association actually got rid of the egg recommendation. So it is totally safe for...

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Keto?! More like ke-NO!

Feb 15, 2021

Let me tell it like it is... 

KETO ISN’T YOUR ANSWER!

Y'all know how I feel.

Fad diets, crash diets, restrictive diets (literally any diet or detox) do not provide enough support or the right strategy to lose weight in a sustainable way.

And it definitely doesn't cultivate a sustainable healthy lifestyle!

Hate to break it to ya, but...

So much research has been done on the ketogenic diet specifically proving that it's no more beneficial for you than a higher-carb diet. 

When studying obese and overweight adults, half on the ketogenic diet, half consuming carbs but with consistent calorie intake, they found that there was no difference in weight loss between the two diets (Gardner et al., 2018).

Research found that the ketogenic diet led to higher cholesterol & higher inflammation in the body (Rosenbaum et al., 2019).

It has been proven that the ketogenic diet is NOT superior to a diet that is higher in carbohydrates (Iacovides et al., 2019).

Also,...

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Is #cleaneating actually making us MORE unhealthy?

Jan 25, 2021

Is #cleaneating actually making us MORE unhealthy?! 

There are a lot of studies associating social media with reduced body image.

Makes sense, right?

With perfectly curated and edited photos, creating the perpetual highlight reel, it’s natural to play that comparison game and start thinking of yourself as less than.

Well, I took a closer look at one study recently! It specifically looked at the effects of the #cleaneating trend in undergraduate students, and how it influences their attitude, behavior, and disordered eating patterns. The study found that undergraduate students who felt clean eating was “healthier” or “for weight loss", showed greater indications of disordered eating patterns, and were more likely to be associated with eating disordered psychopathology. 

So basically, clean eating has been found to be potentially harmful:

  1. Clean eating could have negative health consequences that resemble those of an eating disorder, like...
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When is the best time to workout?!

Jan 18, 2021

When is the best time to exercise?

Here’s the truth y’all… It depends!

The question you have to ask yourself is, “When do you need to learn something new or retain information?”

Sng et al. conducted a study in 2018 to see when the best time to exercise is to maximize learning and improve memory

Within the study, there were three different experimental groups:
One group walked on the treadmill before learning something new.
One group walked on the treadmill after learning something new.
One group learned something new while walking on the treadmill.

Turns out, the greatest amount of learning and retention of information took place within the group that exercised PRIOR to learning something new!

The data shows that if we want to retain information and learn more, it’s better to exercise BEFORE studying!

Who knew?!

I knew I felt better and performed better when I worked out in the morning before class or a study session, but it’s always nice to...

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CLEAN EATING GROCERY SHOPPING LIST

If you get overwhelmed in the grocery store or don't know what to buy, this clean eating shopping list will make things so much easier for you!