PROTEIN is the building block for all of our tissues. But how much do you need per day? How much do you eat? The key is to find what works for you ( preferably through food vs supplements) and stick with it. If you’re a plant lover, here are a few good sources to try.

The amount of protein you should eat every day depends on who you are and what you do. If you are in your teens and 20’s you need more for growth and development than your 70 yo grandfather.Or even your 45 yo mother. Also, if you are a non-meat eater you have to find different sources to get what you need.

Complete proteins are the ones that have all 9 amino acids ( building blocks) that our bodies can not produce on its own. We need all of them every day in some form.

HEMP SEED- has 5 gms of protein/tbs. It has a crunchy, nutty taste and is easily digestible. Its great on salads, in yogurt, oatmeal or smoothies. ** Although it WILL NOT make you high ( its a derivative of THC), some urine lab test may pick it up.

QUINOA- 8grm/protein per cup. A great substitute for rice or pasta. It tastes good in soups, on salads or as a side dish. Adding spices like garlic and you can eat it all by itself

PUMPKIN SEEDS- 10gms protein per 1/4 cup. These are a fast, easy way to down some protein. Just a handful before you work out, or for a midday snack, can keep you satiated for a while. Toasted or spiced, on a salad or in smoothies, you have lots of options.

Next time you’re in the store, give these seeds a try. You won’t be sorry!

LOVE WHAT YOU EAT

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WHAT WE DO FOR YOU

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 Martin The 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!

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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.

Yoga

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.

Pilates

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.

Walk

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.

Run

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.

Biking

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.

Swimming

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

Change Your Life Today