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The Story You Did Not Know! Science has proven that chronic inflammation can turn into a silent killer that contributes to cardiovascular disease, cancer, type 2 diabetes, Alzheimer’s, autoimmunity, and nearly every type of chronic disease. Here I have written about 5 ways to reduce inflammation, but today I want to explain how chronic, low grade inflammation impacts your liver, thyroid, hormones, iron levels and digestive balance. Read on to learn more. What is chronic inflammation? Chronic inflammation refers to a long-lasting and persistent inflammatory response in the body. Unlike acute inflammation, which is a short-term and localized response to injury or infection, chronic inflammation can persist for months or even years. Chronic inflammation is typically characterized by the infiltration of immune cells, such as macrophages and lymphocytes, into the affected tissues. These immune cells release inflammatory mediators, such as cytokines and chemokines, which promote further inflammation and recruit additional immune cells to the site of inflammation. Chronic inflammation can be caused by various factors, including persistent infections, autoimmune disorders (where the immune system mistakenly attacks the body's own tissues), prolonged exposure to irritants or toxins, and certain lifestyle factors such as obesity, poor diet, smoking, and chronic stress. Over time, chronic inflammation can lead to tissue damage and contribute to the development and progression of various diseases. In order to put a stop to this low grade inflammatory process, it is important to recognize symptoms that correlate with this process, and to take action if signs are developing. The following is a list of symptoms related to chronic, low grade inflammation; ask yourself the following? Do you feel tired? Do you have poor exercise endurance? Do you lack motivation? Do you have trouble sleeping at night? Are you retaining fluid? Have you gained weight that is difficult to lose? Do you have heavy periods? Do your lungs feel tight? Do you have a burning sensation in your throat? Do you have acid reflux? Do you have trouble focusing and remembering things? Do you get bloated after eating? Is your hair thinning and/or dry? Do you have vertical nails, ridges or divots? Do you feel winded when you go up stairs? Do you have high cholesterol? Is your voice raspy? Do you have breast tenderness? If you answered yes to any of these questions, know that it may be common, but it is also your body’s way of telling you something is not right. My hope is that by the end of this post you will understand the role inflammation plays and the cascade effect that occurs in our body, especially the relationship between iron deficiency anemia, thyroid health, a healthy liver, your hormones and your digestive system. What happens when the body responds to inflammation? One result of inflammation is the production of the hormone Hepcidin, which is primarily synthesized in the liver. Hepcidin plays a crucial role in the regulation of iron metabolism in the body. During an inflammatory response, the immune system releases various inflammatory cytokines, such as interleukin-6 (IL-6). These cytokines stimulate the liver to produce hepcidin. Hepcidin acts as a key regulator of iron homeostasis by controlling the absorption, storage, and release of iron. When hepcidin is released it reduces the absorption of iron in the digestive tract. Because the main function of hepcidin is to limit the availability of iron in the body. By decreasing the availability of iron, hepcidin helps to restrict iron levels during inflammation. This mechanism is thought to be a protective response to prevent pathogens from accessing the iron they need to grow and replicate. The end results of high hepcidin is an iron deficient state. While this response is beneficial in the short term to counteract pathogens, prolonged or excessive production of hepcidin can lead to disruptions in iron homeostasis. What happens when we become iron deficient? When we are low in iron your whole body can be affected: Iron is required for oxygen transport. Iron is required to make red blood cells and to make hemoglobin and myoglobin. Hemoglobin transports oxygen to the tissues and cells in our body. Myoglobin stores oxygen in the muscles, which allows them to work. >>> This can lead to reduced energy levels, decreased exercise tolerance, and a higher risk of complications in individuals with pre-existing cardiovascular or respiratory conditions. Iron is involved in DNA synthesis and cell division. Iron is a vital component of enzymes involved in DNA synthesis, repair, and cell division. These enzymes, such as ribonucleotide reductase, require iron as a cofactor to facilitate the conversion of ribonucleotides to deoxyribonucleotides, which are building blocks of DNA. Iron's involvement in these processes is crucial for the accurate replication and maintenance of genetic material during cell division, supporting healthy growth, development, and tissue repair. Iron is needed in the conversion of blood sugar to energy, which allows muscles to work at their optimum during exercise or when competing. Iron is a necessary component of hemoglobin, the protein in red blood cells responsible for carrying oxygen to tissues throughout the body. Oxygen is crucial for cellular respiration, the process by which cells convert glucose (blood sugar) into usable energy in the form of adenosine triphosphate (ATP). Iron-containing enzymes, such as cytochromes in the mitochondria, participate in the electron transport chain, a vital step in ATP production. Adequate iron levels ensure efficient energy production, allowing muscles to function optimally during exercise or competition. Iron is also needed for proper immune function. Iron is essential for optimal immune system function. Iron deficiency can weaken the immune response, making individuals more susceptible to infections and potentially impairing the body's ability to fight off pathogens. Iron is involved in neurotransmitter synthesis Neurotransmitters are chemical messengers that transmit signals between nerve cells in the brain and throughout the nervous system. Iron is necessary for the synthesis of several neurotransmitters, including dopamine, norepinephrine, and serotonin. These neurotransmitters are involved in regulating mood, cognition, sleep, and various other brain functions. Adequate iron levels are crucial for the proper production and function of these neurotransmitters. How Iron Deficiency Affects Our Metabolism. There is not a system in the body that is not affected by iron deficiency. An often overlooked symptom of iron deficiency is its impact on gene expression in the liver and muscles. When iron levels are low, specific genes are activated that promote fat storage and can lead to blood sugar issues. These effects can contribute to weight gain and increase the risk of developing metabolic syndrome. This can contribute to an increased deposition of fat and the development of fatty liver disease. Furthermore, iron deficiency can impair insulin signaling and glucose metabolism, leading to elevated blood sugar levels and potentially increasing the risk of insulin resistance and type 2 diabetes. How Iron Deficiency Affects The Thyroid. Not only is our metabolism affected by low iron status, but having low iron disrupts the body’s ability to convert thyroid hormone Thyroxine also known as T4, into the active form of thyroid hormone triiodothyronine (T3). This is because the conversion of T4 to T3 requires an enzyme called thyroid peroxidase, which relies heavily on iron. Without sufficient iron the whole process slows down and you end up with less active thyroid hormone. As with low iron, low thyroid hormones can also cause many undesirable symptoms as well! Which I will bring back up towards the end of this blog, but I also want to point out that many times TSH can be in a normal range (which is the thyroid test most doctors use to check thyroid health), but this only measures TSH, which is Thyroid Stimulating Hormone, which IS NOT THYROID HORMONE!!!! And if you have a production issue or a conversion issue you will go undetected, because your TSH can still be “normal.” AND, that’s not where the story ends… HAVING LOW THYROID PRODUCTION CAN ALSO AFFECT IRON METABOLISM, WHICH ALSO CAUSES AN IRON DEFICIENCY!!! How Iron Deficiency Affects Digestion And Microbial Balance. When someone has low thyroid hormone this decreases the amount of stomach acid they are able to produce, which leads to poor absorption of nutrients, including iron! Low stomach acid might sound like a good thing, I have written about the consequences of low stomach acid here, but having low stomach acid, IS NOT WHAT YOU WANT. Low stomach acid can cause: Undigested proteins which are needed to make neurotransmitters for the health of your brain (melatonin, serotonin, GABA, etc.). Proteins are also needed to make the cells of your immune system. Malabsorption of nutrients, especially minerals because minerals are absorbed in an acidic environment B12 deficiency because stomach acid is needed to liberate the B12 for absorption in our bodies. And, studies have shown that taking Proton Pump Inhibitors (medications used for Heartburn) are known to decrease the absorption of B12. Acid reflux >>> this sounds counterintuitive as you would think if you have lower stomach acid that would be better for reflux. But, when there is low stomach acid, gastric emptying is delayed, so food starts to ferment in your gut. This creates pressure and gas in your stomach which needs to get out. This puts pressure on the stomach’s upper sphincter, and forces it open, allowing the gas to pass out, but can also allow gastric juices to flow out as well. This can cause many different symptoms, such as: burning in your throat, a raspy voice, your lungs may feel tight, difficulty swallowing, asthma, unexplained chest pain, bad breath, and lump in your throat, and feeling excessively full after meals. An overgrowth of non-beneficial bacteria in the small intestine. This can lead to things like Small Intestinal Bacterial Overgrowth, Small Intestinal Fungal Overgrowth, H. Pylori, parasites, or other gut pathogens to overgrow. These conditions can then trigger more Hepcidin to be released in an attempt to keep iron from pathogens. And so the cycle continues. Low Thyroid function, Iron Deficiency And Hormones. Another consequence of low thyroid function and iron deficiency anemia is their effect on hormones. When thyroid hormone production is low, it causes a decrease in the production of progesterone and decreased production of estrogen-binding SHBG, which causes estrogen dominance. One result of estrogen dominance is heavy bleeding and breast tenderness. This heavy bleeding can cause iron deficiency, BUT this heavy bleeding can also be a result from iron deficiency as well (go back to low iron and how it affects the thyroid!) Yup, another vicious cycle that needs to stop! This hormonal imbalance will also directly affect the liver, because the liver has to metabolize the hormones, in particular estrogen. If you are bombarding your liver with coffee, alcohol, processed foods, medications, chemicals in your food and water, etc. the liver becomes overburdened and estrogen dominance is one result. This can cause a host of issues in of itself, >>> estrogen dominance has been associated with polycystic ovarian syndrome (PCOS), fibroids, endometriosis, hormone-dependent cancers, inflammatory disorders and autoimmune disorders. So now, if we go back to the original list of symptoms that are associated with inflammation, we can tie them back to the story I have laid before you. I should also mention that many of these symptoms can also be due to gut issues like, candida overgrowth/SIBO, which again will create that inflammatory cascade that creates a vicious cycle >>> low iron >>> low thyroid function >>> low stomach acid >>> Do you feel tired? Low thyroid and low iron Do you have poor exercise endurance? Low iron and low thyroid Do you lack motivation? Low thyroid and low iron Do you feel anxious or depressed? Low thyroid and low iron Do you have trouble sleeping at night? Low thyroid and low iron Are you retaining fluid? Low thyroid Have you gained weight that is difficult to lose? Low thyroid and low iron Do you have heavy periods? Low thyroid and low iron Do you have breast tenderness? Low thyroid and low iron Do your lungs feel tight? Low thyroid Do you have a burning sensation in your throat? Low thyroid Do you have acid reflux? Low thyroid Do you have trouble focusing and remembering things? Low thyroid and low iron Do you get bloated after eating? Low thyroid Is your skin dry? Low thyroid Is your hair thinning and/or dry? Low thyroid and low iron Do you have vertical nail ridges or divots? Low iron Do you feel winded when you go up stairs? Low iron Do you have high cholesterol? Low thyroid Is your voice raspy? Low thyroid Do you have high blood pressure? Low thyroid There are more symptoms that could be added, but I wanted to paint a picture that I often see in my practice, and many issues I have dealt with myself. Also, some of these symptoms may have other route causes, but low thyroid, low iron, liver health, hormonal balance may also be part of that picture. What do you do if this is you? I will answer this in part 2, so look for that in your inbox soon! Conclusion: Disclaimer - This article is meant for informational purposes only and should not be considered medical advice. It is crucial to consult with qualified healthcare professionals for accurate diagnoses, personalized treatment plans, and appropriate care tailored to your specific needs.

Coriander Vs. Cilantro: Coriander and cilantro are two terms used to refer to different parts of the same plant, Coriandrum sativum. The term "coriander" typically refers to the dried seeds of the plant, while "cilantro" refers to the fresh leaves and stems. Coriander Seeds: Coriander seeds have a warm, nutty flavor and are commonly used as a spice in cooking, like in this yummy Butter Chicken! They are popular in various cuisines around the world, including Indian, Middle Eastern, and Mediterranean cuisines. The seeds are often ground into a powder or used whole to add flavor to curries, stews, marinades, and baked goods. Coriander seeds are rich in antioxidants and have been associated with potential health benefits, such as digestive support and cholesterol-lowering properties. Cilantro Leaves and Stems: Cilantro, on the other hand, refers to the fresh leaves and stems of the coriander plant. Cilantro is widely used as an herb in many cuisines, particularly in Mexican, Thai, and Vietnamese dishes. The leaves have a distinct, bright, and citrusy flavor that adds a refreshing and aromatic element to various dishes. Cilantro is commonly used as a garnish, added to salads, salsas, soups, and stir-fries. It is also a key ingredient in sauces like guacamole and salsa verde. Cilantro is known for its nutrient content, including vitamins A, C, and K, as well as minerals such as calcium and potassium. It also possesses potential health benefits, including anti-inflammatory, antimicrobial, and potential detoxification properties. Both coriander and cilantro offer unique flavors and can be used in combination or individually, depending on the desired culinary outcome. It's important to note that while some people enjoy the taste of cilantro, others may have a genetic predisposition that makes it taste soapy or unpleasant to them.

Cilantro, also known as coriander, is an herb that is widely used in cooking, like in this yummy guacamole recipe and this amazing Haddock dish, but it also has many health benefits that may surprise you. Here are six benefits of cilantro: Here are Six Benefits of Cilantro! Rich in Nutrients: Cilantro is a good source of vitamins A, C, and K, as well as minerals like calcium, iron, and potassium. These nutrients are important for maintaining healthy bones, immune function, and blood pressure regulation. Reduce Inflammation by Protecting Against Oxidative Stress: Cilantro contains antioxidants and anti-inflammatory compounds that may help reduce inflammation in the body. Chronic inflammation is linked to a number of health problems, including heart disease, cancer, and arthritis. Lower Cholesterol and Triglycerides: Studies have shown that cilantro has cholesterol-lowering effects, possibly due to its antioxidant and anti-inflammatory properties. High levels of cholesterol in the blood are a risk factor for heart disease. Support Healthy Blood Sugar Levels: Research has suggested that cilantro helps regulate blood sugar levels by increasing insulin sensitivity. This could be beneficial for people with type 2 diabetes or those at risk of developing the condition, as well as those who are showing signs of blood sugar dysregulation.. May Have Antimicrobial Properties: Cilantro has been shown to have antimicrobial properties, meaning it may be effective at killing or inhibiting the growth of harmful bacteria and fungi. This could make it useful in preventing or treating infections and supporting a healthy microbiome. Support Your Body’s Natural Detoxification Processes: Cilantro is believed to support detoxification processes, particularly in relation to heavy metals like mercury. It contains compounds known as phytochemicals, including flavonoids and phenolic acids, which are believed to possess chelating properties. These compounds can bind to heavy metals and aid in their removal from the body. For example, a study published in the Journal of Ethnopharmacology found that cilantro extract effectively reduced mercury levels in rats that had been exposed to the metal. (As always, it's important to consult with a healthcare professional if you have concerns about heavy metal toxicity or your detoxification processes.) Incorporating cilantro into your diet as part of a balanced and healthy lifestyle can provide not only its potential detoxification benefits but also its nutritional value, antioxidants, anti-inflammatory properties, and antimicrobial effects, contributing to overall health and well-being.

Bulgarian split squats are a highly effective lower body exercise that targets multiple muscle groups simultaneously. They are particularly beneficial for building leg strength, enhancing balance, and improving overall lower body stability. Here's a guide on how to perform Bulgarian split squats and why they are beneficial for you: How to do Bulgarian Split Squats: Starting Position: Stand in a split stance with one foot positioned forward and the other foot placed behind you on an elevated surface such as a bench, step, or sturdy box. Posture: Keep your upper body upright, engage your core muscles, and maintain a neutral spine throughout the exercise. Execution: Lower your body by bending your front knee and hip, while simultaneously allowing the back knee to descend towards the floor. Lower yourself until your front thigh is parallel to the ground or slightly below. Make sure to keep your front knee in line with your ankle, and avoid excessive forward or backward movement of the knee. Final Position: Pause briefly at the bottom of the movement, then push through your front foot to return to the starting position. Repeat for the desired number of repetitions, then switch legs. Why Bulgarian Split Squats Are Beneficial: Leg Strength: Bulgarian split squats effectively target the quadriceps, hamstrings, glutes, and calf muscles. By working these muscle groups, you can develop strong, well-rounded legs and increase overall lower body strength. Unilateral Training: Since Bulgarian split squats are performed one leg at a time, they promote balanced strength development. This helps to address any muscle imbalances that might exist between your left and right legs, reducing the risk of injuries. Stability and Balance: The split stance in Bulgarian split squats challenges your stability and balance, engaging the muscles responsible for maintaining proper posture and alignment. Improved stability and balance can enhance your performance in other activities and reduce the risk of falls or injuries. Functional Movement: The movement pattern of Bulgarian split squats closely mimics many real-life activities, such as walking, climbing stairs, or running. By strengthening these specific movement patterns, you can enhance your functional fitness and improve performance in various sports and daily activities. Core Activation: Keeping your core engaged and stable throughout the exercise is crucial in Bulgarian split squats. This not only strengthens your core muscles, but also promotes better overall body stability and control. Flexibility and Mobility: Bulgarian split squats require a good range of motion in the hips, knees, and ankles. Regular practice can improve flexibility and mobility in these areas, enhancing your overall movement quality. Remember to start with a weight or difficulty level that allows you to maintain proper form. As you progress, you can gradually increase the load or difficulty to continue challenging your muscles. It's also advisable to consult with a fitness professional before starting any new exercise program, especially if you have any pre-existing conditions or concerns.

“Goals are good for setting a direction, but systems are best for making progress.” ~ James Clear Many of us set goals for ourselves in order to achieve something significant. We want to lose weight, write a book, start a business, or learn a new skill. And while setting goals can be a great way to give ourselves direction and motivation, they are not always the best way to make progress. The problem with goals is that they often focus too much on the outcome, and not enough on the process. We become so fixated on reaching the end result that we forget about the steps we need to take along the way. This can lead to a lot of frustration and disappointment, especially if we don't achieve our goal as quickly as we hoped. That's where systems come in. Unlike goals, which are focused on the destination, systems are focused on the journey. They are the processes and habits that we put in place to help us make progress towards our goals. Systems are the things we do every day that move us closer to where we want to be. By focusing on systems rather than goals, we are able to make progress consistently over time, even if we don't achieve our goal right away. We can see the results of our efforts every day, which helps to keep us motivated and engaged. And if we do hit a roadblock or encounter a setback, we can adjust our system and keep moving forward. So if you're looking to make meaningful progress in your life, don't just focus on setting goals. Take the time to develop systems that will help you get there. Whether it's a daily workout routine, a writing schedule, or a networking plan, your systems will be the key to your success. A word about James Clear, the author of this quote. James Clear is a writer, speaker, and entrepreneur who is best known for his book, "Atomic Habits." He is a leading expert in the field of habits and productivity, and his work has been featured in numerous publications including The New York Times, Forbes, and Business Insider. Clear's approach to habits is grounded in research and practical advice. In "Atomic Habits," he argues that small changes in our habits can lead to significant improvements in our lives. He emphasizes the importance of focusing on the process of habit formation, rather than simply setting goals. By developing systems and routines that support our desired habits, we can make lasting changes to our behavior.

This one pot roasted chicken is very quick and easy meal, once you've done the prep work! It is also versatile with the vegetables you add. I have chosen carrots, potatoes and onions here, but you can swap them out for things like butternut squash, fennel, red onion, parsnips, golden beets, red or fingerling potatoes. You can also switch up the herbs used by adding your favorites. I have chosen thyme, rosemary, and sage but tarragon is a classic that can be used too. Ingredients: 1 organic free-range 3-4 pound chicken; giblets removed, rinsed and dried with paper towel 2 tablespoons unsalted butter Juice from 1 lemon Fresh herbs-thyme, rosemary, and sage tied together 4 garlic cloves 2 carrots, peeled and chopped 2 medium white onions, chopped 1 bag of red boiling potatoes, cut in half 1/4 cup white wine or bone broth Directions: Preheat oven to 425 °F. Rinse chicken and pat dry. Tie legs loosely with kitchen twine. Squeeze juice from 1 lemon into cavity, and put lemon halves in a well. Add herbs, garlic cloves, salt, and pepper. Rub chicken liberally with unsalted butter. Heat enameled pot on stove with unsalted butter. About 15 minutes total. It is easiest to use tongs and a wooden spoon anchored in the cavity to turn it easily onto each side (you can prop it up against the side of the pot so it doesn’t tip over when you are browning the leg/thigh sections). Remove chicken from pot. Meanwhile, in large bowl mix vegetables with butter, salt, and pepper. Toss butter and vegetables and place vegetables in bottom of pan. Move the vegetables to the sides of the pot, making room for the chicken. Place the browned chicken on top, breast side up. Pour over 1/4 cup white wine or bone broth, cover pot with the lid, and transfer the pot to the oven. Roast until an instant-read thermometer registers 165° when inserted in the thickest part of the thigh, about 1 hour. Take out of oven and let sit for 15 minutes. Carve the chicken in the pot or transfer to a cutting board to carve more elegantly. Serve with the braised vegetables and sauce on the side. #onepotmeal #dinner

It turns out, your grip strength — the amount of force you have when you clench your hand around an object — is a huge indication of your overall health. That’s right. Your grip strength is important for more than having a strong handshake and being able to open a pickle jar. Researchers call grip strength an “indispensable biomarker for older adults.” In other words, the strength you hold in your hands, wrists and forearms says a lot about how healthy you are. It’s also an indication of your risk for injury, mental health conditions and more. “Grip strength naturally begins to decline around age 50, and maybe even earlier,” says geriatric medicine specialist Ardeshir Hashmi, MD. “People who maintain their grip strength age more slowly. They stay healthier longer and are stronger throughout their bodies.” Building grip strength can also help avoid repetitive strain injuries like tendonitis or carpal tunnel syndrome. Other movements that can help increase grip strength beyond the dead hang? Farmer’s walk with dumbbells or kettlebells Reverse biceps curls Pull Ups Chin Ups Deadlifts So increasing your grip strength not only makes it easier to do daily tasks like opening a jar or carrying in your groceries, but it is also a predictor of your health status as you age - LONGEVITY!!! #optimalhealth #liveyourbestlife #longevity #deadhang #gripstrength #farmerswalk #pullsups #deadlift #beabadass

There is a lot of weight loss advice out there, and it can be hard to know what to believe given the amount of information coming at us these days. I hope these 6 weight loss misconceptions help you whether you are trying to lose weight or just improve your health overall! 1️⃣ Weight loss is all about willpower. Willpower is a definite pillar to help us reach our goals, but unfortunately many things can get in the way of willpower and motivation ... stress, negative thoughts, self sabotage, life in general can get you off track...so leaning on willpower and motivation alone will not guarantee you will achieve your goals. 2️⃣ All calories are equal. While a calorie’s energy value may be the same no matter what you eat, the fact is that your body responds quite differently to different types of calories. I discussed some of this in my most recent post on Thermic Effect of Food (TEF). Here I described how protein is more satiating when compared to fats and carbohydrates >>> which make you feel fuller for longer >>> therefore decreasing the amount of food eaten in a day. I also explained how protein is not burned the same way as carbohydrates, fat, alcohol, etc. Protein actually requires more energy to metabolize, which means that the body burns more calories when eating it. All calories contain energy, however, this does not mean that all calorie sources have the same effect on your weight. Different foods go through different metabolic pathways and can have vastly different effects on hunger and the hormones that regulate your body weight. Finally, we all know processed foods are void nutrients, as opposed to real food which contains amino acids, vitamins, minerals, fiber, and fatty acids which provide the micronutrients our body's need in order to run our metabolic processes efficiently and effectively >>> which in turn will equate to losing weight. This can be done by eating real food without even eating less. 3️⃣ Weight loss is a linear process. It is very rare for someone to lose weight in a linear way. Fluctuations and plateaus are inevitable, even if you are doing everything right. Don't be quick to jump to the conclusion that things are not working, just because you have appeared to have hit a plateau on the scale. It is best to keep with the plan, but can also benefit from looking elsewhere and I guarantee you will see progress in your health ... better sleep, better mood, more energy for daily tasks, stronger in the gym, less digestive issues, better skin, better mental clarity... keep staying the course. 4️⃣ Rapid weight loss is a good sign. Nope, not good! The more rapid the weight loss, the more unsustainable it tends to be. Rapid weight loss puts us at risk for losing hard earned muscle!!! NOT WHAT WE WANT!!! And, typically rapid weight loss means we are in too much of a calorie deficit, which can also effect your Basal Metabolic Rate (BMR)...this is NOT GOOD EITHER!!! Your BMR is the number of calories your body burns at rest when doing nothing. It includes breathing, heartbeat, brain function, circulation, and other maintenance physiological processes. If you go TOO LOW CALORIE YOU WILL CHANGE YOUR BODY'S SET POINT FOR HOW MANY CALORIES YOU NEED IN DAY. This can be effected by >>> Losing muscle mass - muscle burns up to 2-3 times more calories than fat mass - so having more muscle will support a higher BMR On a restrictive-low calorie diet the body goes into a "metabolic adaptation." In response to this type of diet, thereby decreasing the number of calories one needs to function in a day. This means, that when we no longer are doing this restrictive-low calorie diet, not only ARE WE MORE LIKELY TO gain the weight back, but ALSO MORE TO GAIN IT BACK AS WELL AS EXTRA, because we have changed our BMR! 5️⃣ Exercise is the most important factor when it comes to weight loss. Nope, not true! EXERCISE is a factor when it comes to supporting weight loss, but it is not the most important factor. You can lose weight without exercise, but my hope is for anyone trying to lose weight, they are trying to lose fat mass and maintain muscle mass, so exercise can benefit your body's ability to keep or even gain muscle by exercising. Exercise does increase your Total Daily Expenditure (TDEE), but it depends on the duration and intensity of the exercise. For professionals and fitness enthusiasts, this energy expenditure can be quite high, but for most it makes up about 0-10% of their total calories burned in a day. So, the most important factor is WHAT YOU ARE EATING. 6️⃣ You will get to your goal the first time you try. In order to lose weight in a sustainable way (fat loss, not muscle loss), it can take months, even years, depending on your starting point. Finding ways to make the plan a part of your life, and not just a diet for a period of time, will support your weight loss efforts, so that what you achieve is now the NEW YOU!!! We're so inundated by advertisements for weight loss programs, tips and products that it's easy to lose track of what's real and what's fake, I hope these 6 misconceptions support you in your quest to be the best YOU! #diet #lifestyle #wellnesswednesday #calories #goals #lifeyourbestlife #beabadass #losefatnotmuscle #goals #habits #functionalnutrition #micronutients #metabolichealth

The thermic effect of food (TEF) is the amount of energy it takes for your body to digest, absorb, and metabolize the food you eat. TEF makes up a part of your daily calorie expenditure ... think calories out ... You can see in the chart above, PROTEIN is the macronutrient with the highest thermic effect. Research shows that protein-rich foods boost your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats. Beyond the TEF protein offers as a macronutrient, another metabolic-boosting property is the fact that PROTEIN helps build muscle mass, and muscle mass requires far more energy to maintain. PROTEIN also has a high satiety factor, meaning it helps you stay full for longer, which can help control appetite and curb cravings. Also many protein foods like fish, eggs and grass fed beef are nutrient dense, making protein the most nourishing macronutrient. Here is a study that found when people are allowed to eat as much as they desire on a diet that consists of 30% protein, they ended up consuming 441 fewer calories per day compared to eating only 10% protein. Eating a breakfast high in protein increases satiety and reduces the calorie intake of subsequent meals compared to a breakfast made up of cereal or bagel. The same is seen at lunch. Many get enough protein in their dinner, but it is often these other meals and even snacks that are lacking enough protein to have a satiating effect on appetite as well as all the other benefits mentioned above. It is also important to be aware that different foods (and the calories they provide) have different effects on our hormones, satiety, fat storing genes, burning calorie genes, metabolic rate, gut health and a lot more. Therefore, all calories are not created equal. For example, if you eat 500 calories from donuts you should not expect the same weight loss as eating 500 calories of chicken breast or 500 calories of broccoli. A single donut can be up to 500 calories and can be relatively easy to do, especially due to its hyper-palatable taste. 500 calories of broccoli is equivalent to 9 cups of broccoli, which would be very hard to do and has a completely different TEF than donuts and it’s higher in fiber, which results in a much larger proportion of the calories from broccoli being used for digestion. The same is true for 500 calories of chicken. When you get a large portion of your daily calories from protein, you’re going to be burning 20-30% simply by digesting it, which helps to create a calorie deficit. Therefore eating 500 calories of chicken is more like 350-400 calories because of protein’s TEF. The key take away is, if you want to lose weight, maintain weight, or build muscle, you should incorporate protein into every meal. Your body will thank you for it!

These no-frill protein crepes pack a hefty protein punch, with a combination of eggs and collagen. I’m often asked for quick and easy breakfast ideas and these fit the bill. They are high in protein, which I am a big proponent of, especially first thing in the morning or even as a snack, because protein will help you feel satiated and not produce an insulin response, BONUS! These crepes are quick and easy and only require a few ingredients. They are also grain free, which can be ideal for those eating gluten free. Give them a try! Ingredients: 3 small eggs or 2 large 1 scoop Bub’s Collagen (10 grams of protein) (use coupon code “Marnie” to receive 20% off at checkout) ⅓ tsp vanilla Pinch of salt Optional fruit, honey or maple syrup (you can decide how much to use or not:) Butter for pan Directions: In a bowl, whisk the eggs. Add collagen, vanilla and a pinch of salt until well blended. In a stainless pan melt the butter. Pour the mixture into your buttered pan on medium-low heat and wait patiently until the pancake is cooked enough to easily flip. Then flip, and cook until done. Depending on the pan used– it will turn out like a thin pancake. For your sweet tooth you can top the crepes with cinnamon, wrap them around your favorite berry medley and or drizzle with honey or maple syrup.

If you enjoy the winter tradition of drinking hot chocolate but don't want your digestive system to suffer, and you want to keep the sugar down, you must try this recipe! Ingredients: Almond milk, or other milk of choice, or even water will work (Recommended 12-14 oz per serving) LMNT holiday mix (your taste buds can determine how much you want to add; anywhere from ½ a pack to a full pack) 1 scoop of collagen (adds 9 grams of protein per scoop) 1 scoop of MCT powder (known to fuel your brain!) Directions: Warm your liquid of choice, I recommend about 12-14 oz per person or serving. Add the collagen and MCT. Stir. Add your LMNT pack, which could be chocolate salt, chocolate mint, or chocolate caramel salt. Enjoy without any guilt! 😋 This is the perfect warm you up or a good go to, when craving a sweet treat. These things can also be added to your morning coffee! ☕️ *** Go to http://elementallabs.refr.cc/marniel to get a free LMNT Sample Pack with any purchase. This offer is good for both new and returning customers. (DrinkLMNT is a zero-sugar electrolyte solution for people who want to stay hydrated but don’t want to put a lot of junk in their bodies.) ***For Bub's Collagen and MCT, type in "Marnie" for coupon code to receive 20% off *** I also have these products available in my office and always sold at a discount, no code needed;)

❖ Take a Full Five Minutes just for YOUR CARE. Yes, 5 minutes is all it takes. "Self Care is the New Health Care," a quote from Dr. Leigh Erin Connealy, Author of "The Cancer Revolution", and named one of the top 50 functional and integrative doctors in the country in 2017. Breath work is just one way to practice self care, but putting yourself at the top of the list is a must. According to James Nestor, an author and journalist who has written for Scientific American, Outside, the New York Times and more. He is also the author of the bestseller, "Breath: The Science of a Lost Art", which explores how the human species has lost the ability to breathe properly - and how to get it back. "There is nothing more essential to our health and well-being than breathing, yet as a species, humans have lost the ability to breathe correctly, a fact that comes with serious consequences. Modern research shows us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance, rejuvenate internal organs, halt snoring, asthma, and autoimmune disease, and even straighten scoliotic spines." If you are interested in learning more, you can tune into this podcast with James Nestor and Dhru Purohit, as they talk about this forgotten power and how we can tap into it to dramatically improve how we feel. ❖ Prioritize taking a short pause during a busy time in your day to breath IN - AND - OUT. ❖ You might want to have this page handy for reference to get you started each time. Go ahead and try it right now. ❖ Set aside all other priorities and activities. It’s okay: they will still be there when you finish. Sit somewhere comfortable, where you won’t be disturbed. Do what you need to do in order to truly relax (Go to the bathroom? Shut the door? Let the dog out/in? Let someone know you’re taking a short break?). Consider earplugs or a headset if it helps you to focus away from ambient sounds/noise (choose silence or else very relaxing music with no lyrics). ❖ Aim to focus fully on nothing but the simplicity of your mindful breathing for a full 5 minutes. Turn off your phone and set it aside. Or if it helps you to relax more fully, set a vibration-only timer alarm on your cell phone, put the phone in do-not-disturb otherwise mode, and set it nearby. ❖ Close your mouth softly. ❖ Now Breathe through your nose. Feel it come in. Feel your body expand. Feel it go out. Be patient. Relax into it. Allow your breath to deepen. Down into your belly. Let your body expand a bit more with the inflow of this life force. Don’t rush or force it. Let breath flow on its own. With ease. ❖ As you begin to relax, take a minute to scan your body lovingly. Relax any taut muscles. Relax your belly. Sit up straight. But allow your shoulders to relax and lower. Or maybe you are laying down flat, relax into the floor. ❖ Realize gently that You. Are. Alive. At this moment, there is Nowhere to go. Nothing to do. Just Be. And breathe. ❖ Now close your eyes. And let this natural, powerful reset change you in just a few minutes. ❖ Mindful breathing activates your parasympathetic nervous system to reset and rejuvenate your brain. This one, simple choice has the power to activate all repair and healing function in the body. This is not hyperbole. Our body is constantly sensing our environment for cues and clues about the status of our world. ❖ Our breathing pattern is a powerful piece of data for the brain because we are doing it constantly. If our breathing tends to be shallow, frequent, with a focus on inhalation and short, quick exhalation, the body knows we are stressed. It will serve us by promoting capability to fight, flight, and hide – survival, yes, but not healing or vitality. Only when we are relaxed, safe, and at ease is our breath able to deepen, slow, and allow long steady exhalations with pauses between breaths. The body knows this truth. ❖ There are many effective patterns and practices for Mindful Breathing. All are optimal, but the best choice for you, may take some time to hone in on. You may enjoy exploring a variety of approaches or the practices included in the inspirational read, “Breath, The New Science of a Lost Art” by James Nestor, and seeing which feels best to include in your library of options. ❖ I recommend you begin by using Box Breathing. In this approach, you inhale to a count of 4, hold your breath for a count of 8, and then exhale slowly to a count of 8. Then notice the small still point – the pause – at the bottom of your breath before you inhale again. ❖ Realize gently that you may choose this freedom to refocus and reset at any time. As often as you desire. As a daily, mindful practice. And also as needed during any stressful time.