All posts tagged Healthy

Your Must Have Guide To A Healthy Drive-Thru

Sometimes life gets in the way and the only option is to go through the fast food drive-thru. So, if you’re going to do it, let’s make sure it’s done right! Provided below are 5 common fast food places with the healthiest options they have available. Take notes, so on your next long road trip, your meal doesn’t completely ruin the perfect week of healthy eating you had 😉


Spinach & Feta Breakfast Wrap (vegetarian) 

290 calories

19 g protein

10 g fat (3.5 g saturated, 0 g trans)

830 mg sodium

33 g carbohydrates (6 g fiber, 4 g sugar)

Protein Bistro Box (vegetarian) 

380 calories

13 g protein

19 g fat (6 g saturated, 0 g trans)

470 mg sodium

37 g carbohydrates (5 g fiber, 19 g sugar)

See all nutrition info for Starbucks here.

Panera Bread

Steel Cut Oatmeal with Strawberries and Pecans (vegetarian) 340 calories

6 g protein

14 g fat (2 g saturated, 0 g trans)

160 mg sodium

51 g carbohydrates (9 g fiber, 16 g sugar)

Avocado, Egg White & Spinach Breakfast Power Sandwich (vegetarian) 400 calories

12 g protein

13 g fat (6 g saturated, 0 g trans)

650 mg sodium

52 g carbohydrates (5 g fiber, 5 g sugar)
See Panera Bread’s full nutrition info here.


Egg McMuffin

300 calories

17 g protein

13 g fat (5 g saturated, 0 g trans)

750 mg sodium

31 g carbohydrates (4 g fiber, 3 g sugar)

See more nutrition info for McDonald’s here.

Taco Bell

Sausage and Cheese Biscuit Taco

370 calories

14 g protein

23 g fat (10 g saturated, 0 g trans)

640 mg sodium

29 g carbohydrates (1 g fiber, 7 g sugar)

Grilled Breakfast Burrito – Fiesta Potato (vegetarian)

340 calories

10 g protein

15 g fat (3.5 g saturated, 0 g trans)

790 mg sodium

43 g carbohydrates (3 g fiber, 3 g sugar)
See Taco Bell’s breakfast menu nutrition info here.

Dunkin’ Donuts

Bacon Guacamole Flatbread

360 calories

17 g protein

17 g fat (5 g saturated, 0 g trans)

850 mg sodium

34 g carbohydrates (5 g fiber, 3 g sugar)

TWO Egg-White Sausage Wake-Up Wraps

300 calories

18 g protein

14 g fat (6 g saturated, 0 g trans)

720 mg sodium

28 g carbohydrates (2 g fiber, 2 g sugar)
See all Dunkin’ Donuts nutrition info here.

A Six Letter Word That Kills Millions

STRESS. It takes little to no effort to turn to your ranting, stressed out colleague, and tell them ‘don’t worry, be happy’. However, according to a new small study, it is vitally important to take Bob Marley’s advice and not dwell on stressful aspects of your life. Turns out, it could raise your body’s inflammation due to the rise of the C-reactive protein… which doesn’t sound too appealing…

The study recruited 34 healthy young women to participate in the project. Each woman was asked to give a speech about her candidacy for a job to two interviewers in white laboratory coats, who listened with stone-faced expressions, Peggy Zoccola said (an assistant professor of psychology at Ohio University).

Screen Shot 2015-08-26 at 3.40.59 PMHalf of the group was asked to contemplate their performance in the public speaking task, while the other half was asked to think about neutral images and activities, such as sailing ships.

The researchers drew blood samples that showed that the levels of C-reactive protein were significantly higher in the subjects who were asked to dwell on the speech, Zoccola reported.

For these participants, the levels of the inflammatory marker continued to rise for at least one hour after the speech. During the same time period, the marker returned to starting levels in the subjects who had been asked to focus on other thoughts.”

It is crucial to realize that your body can not perform at its highest potential when your mind is dwelling on stressful aspects of your life. According to Dr. Andrew Weil, “Inflammation is the cornerstone of the body’s healing response. It is the process by which the immune system delivers more nourishment and more defensive activity to an area that is injured or under attack. But inflammation is so powerful and so potentially destructive that it must stay where it is supposed to be and end when it is supposed to end; otherwise it damages the body and causes disease.



Intrigued? Keep reading about the C- reactive protein here.

5 Easy Ways to Conquer Your Cravings

Sweet and salty, captivating carbs, charming chocolate and the alluring thought of cheese; each of these common cravings can send even the strictest dietician into a mouth watering frenzy. But lucky for you, Kris Carr, New York Times and #1 Amazon best-selling author, wellness activist and cancer thriver has provided 5 ways to conquer your cravings!

  1. Stay hydrated. Make sure you’re drinking about half your body weight (lbs) in ounces of water daily (if you’re 140 lbs, drink 70 oz water a day). Thirst and dehydration make you feel hungry, and may kick up your cravings. Drink water throughout the day to help you stay hydrated and control your hunger.

  2. Eat something else. Even though you feel like you “need” a chocolate bar, chances are you’ll be just as satisfied with a healthier alternative, such as hummus, nuts, fresh berries, low-glycemic whole food desserts, or even a cup of tea. Having better choices on hand to munch on can help distract those cravings until they pass.

  3. Exercise and stay rested. Rather than relying on french fries and cookies to help you feel relaxed and happy, go for a brisk walk during the day and get into bed with a good book a little earlier in the evening. These habits produce endorphins just like the best tasting truffles on the planet. Plus, the exercise may boost your serotonin levels—something that should help you skip sugar and extra carbs more easily too.

  4. Make meditation and sunshine a priority. Taking a few minutes every day to meditate and getting 10-15 minutes a day of sunshine or light therapy may boost serotonin levels so you’re not reaching for Snickerdoodles to turn your mood around.

  5. Avoid trigger foods for 21 days. Your taste buds have a great memory. If you really want to break a food craving, one of the best ways is to avoid eating those foods for a set period of time. Find a new food or drink—low-glycemic smoothies and desserts, fresh berries, guacamole and rice crackers, raw cashews, nut “cheese,”—to grab when you’re having a craving for candy, cheese, or chips.


To learn more about why these cravings occur, read the rest of the article at:

If This Is Still Your Workout…You Need Help :)

As if watching an 80’s workout video alone isn’t funny enough these days, this video to Taylor Swift’s upbeat song, ‘Shake It Off’ is synced way too perfectly to the 1988 National Aerobic Championship Opening. The prime of the 80’s workout prancing…I mean, dancing. 

Warning: As much as this video makes you want to groove, please keep the scrunchies and unitards in the box in the garage.

That ‘Gut Feeling’ You Should Always Be Aware Of

It’s definitely a reality check to realize how much control the countless microbes that live in our intestines have over our psychological state, risk for disease, longevity, mood and whether we are slender or fat. Those five aspects of life are extremely important to keep in check and now that you know bacteria isn’t just something that causes bubonic plagues (think Europe 14th century), lets take a further look into the bacteria that doesn’t just keep you healthy, but also keeps your heart beating:


Just a few vital functions microbes in the intestines are responsible for:

It’s definitely a reality check to realize how much control the countless microbes that live in our intestines have over our psychological state, risk for disease, longevity, mood and whether we are slender or fat. Those five aspects of life are extremely important to keep in check and now that you know bacteria isn’t just something that causes bubonic plagues (think Europe 14th century), lets take a further look into the bacteria that doesn’t just keep you healthy, but also keeps your heart beating:

Just a few vital functions microbes in the intestines are responsible for:

  1. Balancing the immune system.
  2. Controlling inflammation.
  3. Ridding the body of potentially-damaging toxins.
  4. Making brain chemicals like serotonin, the “feel good” transmitter.
  5. Manufacturing vitamins.
  6. Harvesting nutrients from food.
  7. Keeping the gut wall from becoming “leaky.” 

What is a “leaky” gut you might ask? “The gut is lined with a layer, one cell thick, that allows us to absorb the things we need like vitamins and nutrients while at the same time serving as a protective barrier to prevent us from absorbing potentially dangerous things like viruses and gut chemicals that can wreak havoc in our bodies. When there is breakdown of this barrier, the gut becomes “leaky.” And leaky gut is now the focus of intense scientific research, as it has been associated with all kinds of problems, including depression, weight gain, anxiety,autism, Type 2 diabetes, and even Alzheimer’s disease.

The biggest player in terms of keeping gut bacteria (and you) healthy and happy is food. Food choices have a profound influence in determining whether or not the gut is populated by health-sustaining organisms or bad bugs that will lead to metabolic problems favoring weight gain, depression and so many other issues. Refined sugar, for example, favors the growth of gut bacteria that actually extract more calories from your food. And this contributes to obesity.”

Now lets focus on how to build and maintain a healthy population of gut bacteria:

“Step 1. Eat foods that are naturally rich in healthy probiotic bacteria. These are generally foods that have been fermented and include:

  1. Kimchi, a traditional Korean dish made from cabbage.
  2. Yogurt with live cultures.
  3. Kefir, a fermented beverage made from milk or coconut milk.
  4. Sauerkraut.
  5. Fermented meats, fish and eggs.
  6. Cultured sour cream.
  7. Pickles.

Step 2. Add prebiotic foods to your menu

  1. Jicama, or Mexican yam.
  2. Chicory root.
  3. Dandelion greens.
  4. Jerusalem artichoke.
  5. Onions.
  6. Garlic.
  7. Asparagus.


Who would’ve thought our gut did more to our state of mind than just tell us we’re hungry! Check out more from David Perlmutter, M.D., Empowering Neurologist, New York Times #1 Bestselling Author at


Read more from the original source here


Dudes: This Will Make You Better In The Bedroom…

Let’s cut to the chase and establish that, yes, the majority of yogis are sexy flexible women…but there’s more than one reason, other than picking up chicks, that dudes should be doing yoga as well. Too many men are missing out on reaching their potential as a High Performance individual with better flexibility which will lead to improvement in other sports and even better bedroom habits. If you’re really needing some proof of testosterone then check out the fact that, according to Men’s Fitness Magazine, NFL teams like the Philadelphia Eagles and New York Giants are practicing yoga. Here are some more facts to prove more men should be Mastering yoga:

  1. Relieve stress.

We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn’t hurt either.

  1. Get flexible. 

Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis game and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of The One Plan, says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.”


  1. Sculpt muscles.

Yoga uses the weight of your own body to build mass and strength. Don’t believe it? Think about how many clunky free-weights it takes to bench press your bodyweight (150–200 lbs.)—yoga allows you to get the same muscle-building benefits by performing long, extended pushups, squats, and leg lifts. The results are well-worked muscle groups, which get stronger with each class.

4. Have better sex. 

One way to improve your performance in the bedroom is to translate all those relaxation and breathing techniques from yoga class into better, longer sex. Yogi Cameron says these strengthened concentration skills will help you focus your mind and better channel your sexual energy, helping to prevent premature ejaculation. “This can lead to increased sexual endurance,” he says, “and will make you far more sensitive and responsive to your partner.” Trust us, she’ll thank you for it.





If that isn’t convincing enough then check out more facts from Men’s Fitness here

Move On From Your Paleo Diet, Your Genes Will Thank You

If you’ve never heard of the Paleo diet, then you must be living under a rock in the middle of no where. This diet has ruled as king of the mountain for anyone looking to improve their dietary habits to become a High Performing person. However, the paleo diet leaves out a key factor: the microbiome.

Say what?


It’s Your Bacteria’s Genes That Matter

The microbiome is the community of trillions of bacteria that live in your digestive tract and elsewhere throughout your body. Collectively weighing about three pounds — the same weight as our brain — these bacteria outnumber our human cells by a factor of about 9 to 1. I jokingly tell my patients that I might look like a human, but I am really just “bacteria in a suit.” Each of us is literally more bacteria than human.

Not only do our bacteria outnumber us, their genes outnumber our genes — by a factor of 150 to 1. In many ways, their genes have more of an influence over our day-to-day life than our own genes do.

When your microbiome is balanced, you have a terrific ally that keeps your body healthy, promoting good digestion, clear thinking, balanced mood, and glowing overall health. When your microbiome goes out of balance, however, you risk such symptoms as brain fog, depression, anxiety, bad skin and insomnia — and, down the road, obesity, diabetes, and cancer.

Now, what does this have to do with Paleo? Well, the Paleo view is that human genes evolve with glacial slowness, and that humans haven’t yet caught up to the dietary changes brought on by the invention of agriculture. 

You Are What Your Bacteria Eat

A breakthrough study from Harvard’s Peter J. Turnbaugh and Duke’s Lawrence David reveals some of the ways in which our diet shapes our microbiome — and thereby affects our ability to digest various types of food. In 2011, the researchers fed volunteers two very different diets. One group was given a high-protein diet consisting of bacon and eggs, spareribs, brisket, salami, cheese, and pork rinds. The other was fed a very high-fiber diet of fruits, vegetables, grains, and beans. Bacterial analysis of fecal samples collected before, during, and after the experiment showed that what each group ate had a huge — and almost immediate — effect on their gut bacteria. 

Screen Shot 2015-08-21 at 2.56.57 PM

Lo and behold, each group began to develop the very type of bacteria that would most help them digest the particular types of food they had just eaten. In just 24 hours, meat eaters saw an increase in bacteria that are resistant to bile acids (bile acids are a byproduct of the breakdown of meat). If you’re a meat-eater, you need those bacteria — so the microbiome responded. The vegetarian group had far fewer bile-resistant bacteria, because, given their diet, they didn’t need them. The microbiome was responding to them, too. Even the long-term vegetarian who agreed to eat meat for this study saw a rapid microbial shift.

The microbiome’s dynamic ability to respond to our diet is why our bodies can adapt to so many different ways of eating — regardless of how long it might take for our genes themselves to change. Our genes aren’t what matter — our microbiome’s genes are the key. We don’t have to move at the millennial pace of genetic evolution. We come equipped with a mechanism that is exquisitely responsive to a number of different types of foods, which is why humans all over the world can survive on a remarkably wide range of diets.

We Can Eat Almost Anything — But Should We?

The Paleo diet varies depending on which expert you listen to, but they all agree on one thing: We humans can’t digest grain. They say that our genes just haven’t evolved enough to metabolize it properly, and that therefore grain is responsible for all sorts of serious disorders.

Not only is that bad genetics, it’s bad nutrition. Numerous studies have shown that whole grains have protective effects against heart disease, obesity, and diabetes. We’re beginning to see that at least some of these protective effects come from the way that the fiber in grains nourishes the microbiome.

That’s why I tell my patients that they can enjoy quite a bit of flexibility in their diets — as long as they support their microbiome. You don’t want to eat too much meat — the 55 percent of daily calories that some Paleo experts recommend — because studies have shown that much meat is detrimental to the microbiome. Nor do you want to consume a typical Western diet — refined flour, sugar, unhealthy fats, additives, preservatives, and artificial sweeteners — because those ingredients also feed exactly the wrong kind of bacteria.



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