Posts tagged proper nutrition

It’s just too much!!!


I was a chaperone for a church youth trip this past weekend. We took the kids to a conference called Motion that was held at the BJCC in Birmingham. It was amazing, overwhelming, and I don’t think I slept more than 6 hours total the whole time we were there. Sleeping on the ground is rougher than I remember. Hashtag feeling old.

Something one of the speakers said really stuck with me He said that knowledge is doubling every 5 years (some sources say every 18 months). So every 5 years the amount of knowledge the world knows DOUBLES. I think that is so crazy!

Like many things that is a two-edge sword. On one hand that means everything you need to know about health, fitness, nutrition, exercise or anything you want to learn is out there for you.  On the other hand, there is a lot of garbage out there.

In your every day life think about how often you are bombarded with TV commercials, plugs on Facebook, radio ads, and Spam e-mails for weight loss advice, products, and services. I Googled weight loss yesterday and it came back with 270 million results.

How do you know what is legit? There are a few things that have always worked and will continue to work forever. The basics are not sexy or exciting but they are effective.

Are there great supplements out there? Absolutely.

Are there weight loss systems that help people? Yes!

Are there diets that work? Every day people are successful with any number of different ways of eating. But ask yourself these questions first before you try something crazy: -Could I work out harder and be more active (especially outside of your workout) overall?

-Could I eat more foods that I prepare and eat out less?

-Do I take in a lot of empty calories? (junk and processed foods, soft drinks, alcohol)

-Does my body need more sleep at night?

-Is my stress level too high?

That is a very oversimplified list, but if you answered yes to the majority of those I would start there. Exercise, proper nutrition, recovery, and stress management are building blocks of your health. If one of them is off, it negatively impacts the rest of them.

Where do you need to start? Pick one building block and start there. Over the next few e-mails I will break down each of the building blocks.

Let’s get back to the basics, so we don’t have to sift through all the confusion that is out there.

Skin in the game


Are you familiar with the term “having skin in the game”? Most sources credit Warren Buffett for making it popular. He was talking about investing his own money into the first fund he started.

It basically means you are invested and committed to the process.  Because, let’s be honest, when something is free we do not place the same value on it as we do on the things that we pay for.

It is why I can’t go to buffets. Because I WILL get my money’s worth. No way would I eat that much if I went over to someone’s house for dinner.

That is why I put a price on the 28 Day Vegetable Challenge. Nothing crazy, just $15, but enough that the people participating in the challenge will take it seriously and really commit to it.

Committing to consistency is the main thing I am looking for. Consistently is the key whether you are eating vegetables, exercising, or any number of things you might want to improve.

28 days, 28 different vegetables and how to prepare them, why you should eat that particular one, how to prepare them, store them, and a daily recipe for each vegetable. The goal is to make it fun, add the accountability, and get you at least one new vegetable that you will eat on a consistent basis.

The challenge starts on Wednesday, June 28th. I would love for you to be a part of it. You can reserve your spot below:


28 Day Vegetable Challenge 

Your spark can become your flame


Sometimes all it takes is one little spark to ignite a flame. It's the same way with getting started on a healthy lifestyle. One action step at a time. Picking out a specific action and making it a habit. Think about what you would like to change the most. -Your weight? -Your endurance? -Your strength? -Your eating habits? -Your energy level? What is one thing you can do this week to ignite that fire and start conquering your struggles? Here are 20 examples of what that one thing could be:

1. Get the junk food out of your house 2. Set an alarm and stand up for 5 minutes every hour 3. Avoid fast food this week 4. Eat one healthy meal today 5. Take a 10-minute walk 6. Use a foam roller for 10 minutes 7. Floss (it adds 6 years to your life) 8. Stretch for 10 minutes 9. No liquid calories today (soft drinks, alcohol, coffees, etc…) 10. Commit to one workout

11. Turn the TV off and go to bed an hour earlier 12. Take 10 minutes of absolute quiet by yourself to de-stress 13. Find someone who will keep you accountable (friend, trainer, group) 14. Go buy some new workout clothes or shoes 15. Write down your goals where you will see them daily 16. Rather than creating excuses for not getting healthy, create a plan 17. Start a sleep routine you will do every night 18. Eat a vegetable you've never tried this week 19. Take a picture of yourself and do your measurements so you can track the amazing results you are about to achieve 20. Cut ties with a negative person (AKA energy vampire) in your life The list could be thousands of things, but I want you to think of one specific thing you will commit to TODAY to take action on. Pick something you know you can do, keep at it until it becomes a habit, and then target your next goal.

Let's get this fire started.

Go for a lifestyle change, rather than a weight loss plan


lifestyle-change Something I preach about constantly is the importance of a lifestyle change, rather than just the “I need to lose X amount of pounds” goal. When all you are focused on is that number on the scale, you let a lot of things fall by the wayside.


Not every pound is created equally. You want to carry as much lean muscle mass on your body as possible. That way you will burn more calories at rest and your goals will be easier to reach.


If you are doing strength training as part of your workout (and you should be), you could add a pound of muscle and lose a pound of fat. On the scale it looks like nothing! But in reality, you are doing awesome.


When you are only focused on weight loss, it makes you more susceptible to fad diets. Here is a hint- if a diet tells you to completely give up proteins, fats, or carbs stay away. Your body needs all 3 of those macronutrients to function properly.


You can fall into the trap of starving yourself to get the weight down. You don’t have to starve to get results! You can eat meals that nourish your body, made up of foods you actually like, and you don’t have to be hungry all the time.


The key is to make your meals more nutrient dense. This will provide you with the energy you need without making you take in more calories than you need.


Focus on the making fitness and health a way of life. Move more (especially outside of your workouts), eat healthier, take care of your muscles, get plenty of rest, and enjoy yourself! Life is too short to walk around feeling unhappy and unwell all the time.


PS- if you want to take the guess work out of what to eat, when to eat, and how much to eat I have spots left for my new Weight Management System. You can go to this link below to learn more and to reserve your spot.

----->Learn More

70% better results, guaranteed



We all know that we should be eating better, but do you realize just how important it is for your results? It is estimated that 70-80% of your results come from what you eat and drink.

That is why proper nutrition is so crucial, but it is also the hardest part to figure out. What do I need to eat? When do I need to eat? How much do I need to eat?

Those are all questions that need to be answered to dial in your eating plan. It used to be a matter of trial and error, which usually becomes heartbreak and frustration.

But now you can have the solution right at your fingertips.

This is where Pro Diets Weight Management Software comes in. You are guaranteed to get results with this.


Pro Diets™ is based on perfectly-portioned meals that are instantly customized specifically for you. It calculates your exact amount of calories, exact ratio of proteins, carbs and fats, exact foods… EVERYTHING!


All you have to do is answer a few questions, choose what meal plan you would like, and then it sends you 7 days of exactly what to eat for breakfast, lunch, dinner, and snacks. You will also get a grocery shopping list, so you know what to get ahead of time.


If you don’t like something on the list, you swap it out with something you do like. This is not about denying yourself, this is about eating foods that will give you sustained energy and that you will actually enjoy.


One of the coolest features, is that it comes with a free, mobile app. Anything you can do on your computer can be done just as easily from your phone. This app is awesome!

Every meal of every day… Individually customized so that you will eat foods you like and STILL reach your fitness goals.

And it is only $14.95/month

Go here --->Pro Diets to reserve your spot.


Get a jump start on your results


jump-start Are you in a rut? Are you overwhelmed?

Does it seem like you have so far to go, what's the use in even trying?

I've been there my friend, it is a hard place to be in.You know how you get out of that place?

One action step at a time.

Below are 20 examples of what that one thing could be.

1. Get the junk food out of your house

2. Stand up for 5 minutes every hour

3. Avoid fast food this week

4. Eat one healthy meal today

5. Take a 10 minute walk

6. Use a foam roller for 10 minutes

7. Floss (it adds 6 years to your life)

8. Stretch for 10 minutes

9. No liquid calories today (soft drinks, alcohol, coffees, etc…)

10. Commit to one workout (I know a great boot camp if you need it)

11. Turn the TV off and go to bed on time

12. Take 10 minutes of absolute quiet by yourself to de-stress

13. Find someone who will keep you accountable (friend, trainer, group)

14. Go buy some new workout clothes or shoes

15. Write down your goals where you will see them daily

16. Rather than creating excuses for not getting healthy, create a plan

17. Start a sleep routine you will do every night

18. Eat a vegetable you've never tried this week

19. Do your measurements so you can see how far you are about to go

20. Get negative people (AKA energy vampires) out of your life

Pick out one thing from this list (or come up with one that resonates with you) and do it today. Sometimes all it takes is a little positive momentum to start something great.

10 Magical Steps To Fat Loss

Warning-no magic pills are included in this list.

Warning-no magic pills are included in this list.

Here is my suggestion for this list. Take a look at what you are doing now and add in one thing from this list at a time. Start with the one that would be easiest for you to make a habit, then go from there.

1. Just Eat Real Food

If you did nothing else on this list, you could cure a lot of problems if you just followed this one thing. Cutting processed and fast food out of your diet and eating things that come from the Earth is exactly what your body needs.

Crazy stat from Dr. Mark Hyman- There 600,000 processed food items in our environment. 80% of them contain added sugar.

More on sugar later.

2. Don't fear fat

Fat has a bad reputation because it is high in calories, but it is also very beneficial too. Food like fish, nuts, avocado, and coconut oil are all excellent examples of beneficial fats to have in your food plan.

Trans fats (man made fats) should be avoided at all opportunities. Shortening, fried foods, canned biscuits, margarine are all chock full of trans fats that will lower your good cholesterol and raise your bad cholesterol.

3. Shake the sugar habit

Sugar is absolutely killing America, especially our children. It is extremely addictive and has a vicious cycle that is very destructive to our bodies.

The end result? Your hormones get out of wack, you gain weight (among other side effects), and then you crave even more sugar!

Because of this threat, I've been working on a book on how to sugar addiction for good. It should be ready by next week and I can't wait for you to read it!

Fun fact- Having 1 soda per day increases a child's chances of becoming obese by 60%. And 90% of kids have at least 1 soda per day. That is a big reason experts are predicting that be 2050 obesity rates will sky rocket from 36% where we are now, to 50%.

4. Read the articles

If you read nothing else today, start reading your food labels. The package on the outside, is 100% marketing. The true story is told in the food label.

If nothing else, look at the first 3 ingredients (they are listed from the largest amount to the smallest). And if it has a bunch of stuff you don't recognize or can't pronounce, don't eat it.

5. Upgrade your carbs

Carbs have been demonized over the past few years. Carbs are not the devil. The simple starches (chips, fries, aka junk food) are the real problem and should be avoided for sure.

Whole grains, fruits, and vegetables are all excellent sources of carbohydrates. It all gets back to the first step we discussed. Eat carbs that are nor processed.

6. Move more, sit less

Energy is a weird thing. You have to have the energy to at least get out and move a little bit, but then that little bit of moving can give you back more energy than you had before. You just need to start.

More and more studies are showing that sitting is worse than smoking and can actually undo all of the exercise you have been doing. Get up at the very least, once and hour and walk around a little bit.

7. Do you even lift bro?

Strength training is the fountain of youth. It can be weights, bands, bodyweight, milk jugs, or whatever you have that provides resistance but you need to get strong and stay strong.

You will build muscle, which will help you get rid of fat, which will make you more mobile, which will make you have better quality of life. Everything get better when you get stronger.

8. Never settle

You have to continue to challenge yourself. The workout you did 6 months ago does not get you the results it did then. You need to always try to get more reps, more distance, more weight, etc... in everything that you do if you want to keep getting results.

9. H2O you didn't!

I hate you can't see me say this with my attitude face on. It is beautiful. I have talked about the importance of water a lot lately because it is that important.

Try getting up and drinking a tall glass of room temperature, filtered, water every morning for a week and see if you notice any changes.

10. Eliminate the negative self talk

I have an experiment for you. Start talking about or thinking about someone you have not seen in awhile. An old roommate, a friend you haven't see in awhile something like that.More times than not, you will hear from that person shortly after that.

It's almost a little spooky but it work. It's called the Law of Attraction. Some might call it a self fulfilling prophesy.

Whatever you call it, you want to avoid negative thoughts about yourself. Constantly calling yourself fat, old, tired, and other insults does you absolutely no good. On the other hand, it actually cements those thoughts in your head and bleeds over into your behaviors.

Cut it out. Today.

No regrets, a life well lived

Research shows that 75% of people name their biggest regrets in life as the things they didn't do in life...not the things they did. This quote really speaks to that:   "Go to the effort. Invest the time. Write the letter. Make the apology. Take the trip. Purchase the gift. Do it. The seized opportunity renders joy. The neglected brings regret." -Max Lucado   Take a look around at a lot of our older population. There are too many people that are bed ridden and pill riddled. Don't let that be you!   Next time you don't feel like working out, think of the person in the wheelchair who would give anything to complain about running or lifting weights. Think about not just living longer, but better, healthier, stronger. Who wants to live stuck in a bed or chair? That is not living, that's just surviving.   Stop eating the junk food. Use proper portion control when you eat, especially if you eat out a lot. Cut down on alcohol intake. Do your cardiovascular training to keep your heart and lungs strong. Strength train so you'll be able to take care of yourself in your later years. Cut out cigarettes completely. Stretch, foam roll, or do yoga to keep your body limber so you'll be that spry, old person people are amazed by. Do something your future self will thank you for.   It's never too early or too late to start getting healthy, but the earlier you start the easier it is. Along the way you might just start looking better, but don't let that be your only motivation.   Exercise is as close to a miracle drug as you can get. Start taking it daily!   What is it you really want to do? Why aren't you doing it? Live without regret!

The 5 Steps to Maximized Living


This kid is clearly living a maximized life

I am very excited to have a post today from a friend of mine, Dr. Patty Long. She owns and operates Long Chiropractic in Meridianville,AL. The thing I respect the most about Dr. Patty is her holistic approach to taking care of her patients. She makes sure all the wellness bases are covered with her patients, not just traditional chiropractic care.   This post will show you exactly what I mean.   The 5 Essentials to Maximized Living   As a health care provider, my intake paperwork asks all of our new patients what their health goals are and how they expect to achieve their goals. The majority of the answers usually entail "to be healthy" by "eating less,"  "make that scale go down," or "exercise more." Granted all of these things are noble goals and steps toward being healthy, but none of them can stand alone. To truly have HEALTH, you have to strive for   Maximized Living.   Maximized Living constitutes 5 Essentials of Health   1. Maximum Mindset:   You have to adopt a positive mindset, one of success. One of my mentors says it best when he says, "Quit your stinkin' thinkin'." Your mindset helps form your limiting beliefs. Examples of limiting beliefs would be:   "My parents had this disease, so I will, too." "I'm too old." "I can't afford to eat right." "I hate to exercise." "I can't look the way I want to." "I'll never feel good again." Because your subconscious believes every word you say, you need to say only positive things to yourself.  Speak positive affirmations daily, and have them include all areas of your life. Make them positive, detailed, personal, and specific. Rather than saying "I hate to exercise," you can say "I thrive when I exercise because I feel strong, energetic, and healthy." Squash your limiting beliefs by changing your words to ones that support you for who you are, "wonderfully and gloriously made." You also need to know your "why." It is hard to stay motivated when you don't know your reason to do things and make change. You need to know your compelling reason to take control of life in order to succeed. Simply wanting to look good is typically short lived, but wanting to have energy to participate in your kids lives takes your reasons outside of yourself. You are more likely to succeed when it isn't about you and you alone. Work on these principles and around the corner you will come face to face with your success.  2. Maximized Nerve Supply:   A good corrective care chiropractor can help maximize nerve supply! Your nervous system controls every cell, tissue, and organ in your body. In order to have maximum nerve supply, you must realize that your health is dependent on the stability and function of your central nervous system. This intricate system is directly influenced by the position and integrity of the spine. Your spine should have three perfect curves from the side and should be straight from front to back. Whenever the spine is in optimal position and alignment, the nervous system functions at a higher level because the spinal cord is encased by the vertebrae that make up the spine.   Spinal correction is necessary whenever there is abnormal positioning within the spine or abnormal/lack of movement in the spinal segments. When the spine is corrected, restoration of nerve function naturally follows. Spinal correction is not just about pain relief. There are far greater neurological effects, improved organ function, increased range of motion, improved performance, and a much improved ability to resist injury. Your nervous system cannot be replaced! It is essential that you dedicate the time necessary to be certain that you are participating in your spinal health. 3. Maximized Quality Nutrition:   Nutrition fuels your body. It will either build the cells for improved function or cause inflammation and destruction of the cell. The old adage, "You are what you eat" has always held true.   Maximized Nutrition isn't about the latest fad diet, but tried and true lifestyle changes regarding nutrition to obtain a lifetime of optimal health. It is important to realize that our busy, fast food lifestyles will not dictate a bright healthy future. Be committed to quality nutrition, and your cells will love you for it! 4. Maximized Oxygen and Lean Muscle:   Breathe! Exercise! This is the key to maximized oxygen and lean muscle. Activities such as Yoga help to oxygenate the tissue by teaching you how to breathe, an activity that we were much better at when we were young children than we are as adults.   As for exercise alone: I'm not talking about long, low-intensity workouts. All of the current research shows how high-intensity, short-duration exercise increases your growth hormone, testosterone, and beta endorphins, which turn your body in to a fat burning, muscle building machine. Want proof? Compare the physique of a long distance runner in the Olympics to the physique of a sprinter... need I say more?   Not to mention studies show that cancer CANNOT live in a well oxygenated environment, exercise is more effective for depression than anti-depressants, and people who exercise actually sleep better for a longer period of time, which allows for better healing.   Remember:  Exercise isn't a choice, it's an essential for true health! 5. Minimized Toxins:   We live in a toxic world. There are so many areas in our lives where we are exposed to disease causing toxins, from our personal care products to our cleaning products, from medication to the food we eat. You will never be able to avoid 100% of the toxins you are exposed to, but knowing where to limit your exposure is the first step to true health and wellness. I teach classes on making your home a safe haven that provides detailed information on changes that can be made.   As for a detoxification, which everyone asks me about- If you are going to perform a specific detoxification program, the smartest thing to do is to focus on the cell. There are some very specific detoxification programs that you can participate in, but no two people are alike.   You may need to focus on a different area of detox than your friends, but everyone can benefit from a daily detox that is designed to enhance your body's natural detoxification system and remove accumulated toxins from the body.   So, that's it... the 5 Essentials for Maximized Living. May you incorporate each Essential to lead you into a life of quality and longevity. Should you have any questions, we are here to serve!   Yours in Health- Dr. Patty Long, D.C.  

Simple Guide To Calorie Control (Print this and use it!)


Do you eat too many calories? You are not alone!

    One of the biggest problems people seem to have when they are trying to eat healthier is portion control. If you are eating more calories than your body can use, then you are not going to get the results you want.   If you are a visual learner like myself, then I have an awesome resource for you from Precision Nutrition. This breaks it down in such a simple and usable way. Download your free copy below, print one off, keep it on your fridge, and use it to create your perfectly portioned meals.   Simple Calorie Control Guide For Women   Simple Calorie Control Guide For Men
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