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Despite what you might read, all fats are not bad for you. And that goes for the ones we cook with as well. Unsaturated fats( plant-based) have many health benefits, including heart health and blood pressure reduction. Saturated fats ( animal based) can do just the opposite. And Transfats are a man-made substance that the body can’t even recognize!! So when cooking, try these oils for better health and better taste.
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We all need some level of exercise every day just to keep us sane. But we also need sleep to allow our bodies to heal from the physical damage of the day. Simple activities can cause microtrauma to muscles and other tissues that may not be felt but are very real. So it’s during that deep sleep or REM ( rapid eye movement) that the repairs take place.

Many of us don’t sleep well for any number of reasons. They are too numerous to list or address here. But for those of you that are stressed, had too much caffeine or too much sugar, or just can’t “unplug from the day”, here are a few tips using exercise to help you reset.

–Increased intensity ( interval training) or weight lifting will help decrease stress.It also increases endorphins ( the body’s feel-good hormone). Both of which will help you get better sleep.

–Eating a PROTEIN based snack before bed gives your body the building blocks it needs to repair tissue damage, namely amino acids. Try some yogurt ( 12-18 gms, but watch the sugar) or lean meat.Vegans and lactose-intolerant folks can opt for soy yogurt ( 11gm protein) or 1/2 cup of roasted chickpeas ( 20 gms).

–Get more sleep. Plain and simple. Maybe 15-30 min earlier will be enough for you to feel energized in the morning and not dragging all day.

So find what works for you, makes you feel your strongest, and make small changes which will result in big benefits !!



Color Me Healthy - Healthy Eating Tips

Color Me Healthy

By | Healthy Eating | No Comments

Every book you read or presentation you hear about nutritious eating stresses the need for a colorful plate.

This means many types of fruits and vegetables at every meal. The more colorful your plate, the easier it is to get all the nutrients, vitamins and minerals you need. You will also most likely feel satiated longer, control your blood sugar, and manage your weight and most other medical conditions. Make it a habit now, and it will become second nature in a few short months. Read More


As a physician, I am familiar with how the body works and what it takes to keep it running properly. More people are overweight and obese in this country than ever before. We have to take steps to stem this tide, especially for our kids.

One of the ways to start this change is by developing a different relationship with our food. Learning to file our bodies and our minds by changing ONE FOOD AT A TIME!

PANTRY MAKEOVER: Once you decide to make the change, it’s best to do it gradually. One step at a time, and one food at a time (to prevent a family revolt for one thing). Also, you will be less likely to be depressed or feel deprived of certain foods.

WEIGHT MANAGEMENT: Finding and maintaining a healthy weight can sometimes be a daunting challenge. But we all know “yo-yo” dieting NEVER works. Learning HOW to eat, WHEN to eat and WHAT to eat are the keys to permanent lifestyle changes.

EXERCISE: If you’re looking for weight loss, it does not happen without exercise. If you are banking on overall better health, you have to MOVE. Start slow, go slow. Walk, run, dance, bike, stretch. Whatever it takes. Commit to it and start TODAY.

SUPERMARKET TOURS: One of the most important ways to make your change permanent is to know what you are eating. The best way to do that is to learn to read labels! It’s also impossible to be successful without learning to navigate the aisles of your local supermarket safely. For example, fresh foods and vegetables around the outside, processed foods in the middle. BEWARE!

Change Starts Here


Love What You Eat

Love What You Eat By Nickie MartinThe true food pyramid

How certain foods affect us

Learn MINDFUL eating

What are the CLEAN 15

Why do we eat certain foods

How to change ONE food at a time

Step by step guide on making changes

Why these changes will save your life



Success Stories

“I learned to think about what I was eating BEFORE I put it in my mouth. Soon the change just became second nature.”
– Monique L

“My health has really turned around since I gave up the processed foods. I don’t eat perfectly, but I’m getting better and feeling better—One Food AT A TIME.”
– Felece M

“It took my family a little while to get on board with my new eating plan. But introducing the changes SLOWLY made the transition much less challenging.”
– Jennifer E

Change Starts Here


Change Your Life

Our mission educates the reader about the many factors that contribute to overeating and obesity while teaching the importance of mindful eating for longterm health and wellness. Learning to eat differently without starving your body or your wallet is our unique approach. This program will give you the options you want and the simplicity you desire!

Change Starts Here


Get Moving

Warm Up

You should never start exercising, even walking, without a warm up period. Stiff, cold muscles are easily injured or torn when stretched too fast, too far. Slow easy movements 3-5 min for all areas involved.


A great way to get started, especially if you’ve been on the couch for the last few years. There are many courses for beginners and even seniors. If you’re really inflexible consider “hot yoga”. It warms deep tissues which makes it easier to stretch.


Another low impact exercise, that has a high impact on your health. For those with poor posture and/or back pain, this is great for core strengthening and stretching. Beginners welcome.


It’s the easiest, least expensive exercise that exists. You do need good shoes, but other than that, just walk out the door, around the office or through the mall. You’ll build strength and stamina in no time.


The second easiest exercise after walking. All you need is good shoes and off you go. This is a great way to burn calories fast. The more you run, the better you feel. Don’t focus on pace or distance, just keep moving.

Resistance/Weight Training

As with any other new endeavor, “start low, go slow”. Isometric exercise can help get muscles used to working. Use machines over free weights and pay close attention to body mechanics.


What a great way to spend time with your kids. Once you learn you never forget. Start just around the neighborhood on a smooth flat surface, then progress to hills. Stationary bikes are just as good, but make sure to add a little resistance.


If you have arthritis or severe injuries, this is the exercise for you. “NO” impact on joints, but helps increase flexibility and strength. Its resistance training without the weights.

Change Starts Here


Snacks To Live By

Apple/Kale/Avocado Smoothie: Easy to make and full of good carbs and good fat. You’ll be satiated for hours. Add some nuts or flaxseed for protein and enjoy.

Peanut Butter/Banana Mix: This is great before a workout. Lots of energy, and it will keep you going even during an intense workout. Use PLAIN yogurt as your base to control sugar intake

Hummus: There are many different flavors  to choose from, and it can be used to top meat, veggies, and pita or crackers. Great on the go or between meals.

Healthy Wraps: Wraps can be a great source of fiber. Make sure you fill them with high quality protein. Try to buy tortillas without sugar.

Crunchy: Chewing is better and keeps you full longer than drinking. If you need crunch, choose pretzels over chips. Watch the salt content, and add some protein. Popcorn (air popped) is another good choice.

Change Starts Here


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