“Learning to eat for stable blood sugar is of paramount importance.” —Dr. Casey Means, Author of Good Energy: The Surprising Connection Between Metabolism and Limitless Health Hi Healthy-Eating Action-Taker (HEAT), For the upcoming biweekly nuggets of 🍏Nutrition No-Brainer, we will be doing a Mini-Dive Series, sharing the swift science behind each of the 5 Nutrition No-Brainers: L – Limit High-Glycemic Choices E – Emphasize High Quality Protein A – Add Healthy Fats When Cooking S – Stick to...
25 days ago • 6 min read
“Healthy shouldn’t mean boring — it should mean clever and delicious. ” ― Irene Z., Author of 'Healthy Food That Doesn't Taste Healthy Cookbook' Hey there, Healthy Eating Action-Taker! Today, let’s not take healthy eating as some grandiose or difficult discipline, but make it far easier to apply daily in life: through a filter. How much easier would eating be if decisions were pre-made? Yet healthy eating today has become a labyrinth of confusing or difficult decisions. Because (and sorry to...
about 2 months ago • 8 min read
“Just when you're beginning to think pretty well of people, you run across somebody who puts sugar on sliced tomatoes. ” ― Will Cuppy Hi there, healthy eating action-taker! I recently invited a friend to one of Havana's few juice spots I trust: no added sugar, actually boiled water, and using REAL fruit. It "costs more", but you're paying for what's ACTUALLY NATURAL. We both chose the same flavor. My reaction: clean, fresh, subtly sweet. My friend's: "This tastes kind of bad." I wasn't...
3 months ago • 4 min read
“Your body is a Temple. You are what you eat. Do not eat processed food, junk foods, filth, or disease-carrying food, animals, or rodents. Some people say of these foods, 'well, it tastes good'. Most of the foods today that statistically cause sickness, cancer, and disease ALL TASTE GOOD; it's well-seasoned and prepared poison. THIS IS WHY SO MANY PEOPLE ARE SICK; mentally, emotionally, physically, and spiritually; because of being hooked to the 'taste' of poison, instead of being hooked on...
5 months ago • 6 min read
“If you keep good food in your fridge, you will eat good food.” – Errick McAdams “I wish I had the self-discipline to eat like you.” That’s what someone told me when I shared my 30-day Nutrition No-Brainer challenge: 130g of high-quality protein a day as an ovo-lacto vegetarian and upholding all meals through my 5 Nutrition No-Brainer principles. Discipline in healthy eating seems so difficult since many people assume it’s all about restriction, guilt, shame and tribulation. Really, it’s a...
8 months ago • 10 min read
“The food you eat can be either the safest and most powerful form of medicine, or the slowest form of poison.” – Ann Wigmore Just like the scale doesn't tell you the difference between fat and muscle, and what you need to focus on for results are: performance, and body composition appearance, NOT the weight number... Calorie counting misses the bigger picture: NUTRIENT QUALITY and HORMONAL IMPACT matter MORE than just the "numbers"! What Are Calories? Calories measure energy, but specifically...
9 months ago • 5 min read
“When the going gets tough, the tough make cookies.” – Erma Bombeck The Best Thing You Need to Know about your Healthy Nutrition Journey: It's ABSOLUTELY ok to love sweet things AND fulfill healthy eating principles. I still occasionally enjoy dark chocolate and try new pastries now and again. In fact, in my experience, if you follow the 5 Nutrition No-brainers, you would virtually not have any "cheat" cravings at all (especially in the intentional order that I've introduced them).Here's a...
9 months ago • 6 min read
“Carbs are twigs that burn fast, fats are logs that burn slow. Eat them together and your body burns the twigs first while storing the logs as fat.” – Dr. Becky, adapted from "Why Refined Carbs & Fats Don't Mix - The Cheeseburger Example Stop Sabotaging Your Fat Loss: The Hidden Truth About Carbs + Fat Combinations! Since diving deep into body recomposition nutrition, I've discovered one of the biggest mistakes that keeps people stuck in fat storage mode: Eating high carbs (especially...
10 months ago • 5 min read
“I was seduced by secrets, which are to true love as artificial sweetener is to sugar, calorie-free but in the long run carcinogenic, not the real thing, and only a peculiar aftertaste in the mouth to tell you so, to warn you” – Fay Weldon Rediscover Your Natural Sweet Tooth! In July 2024, changed everything when my Educogym-Belize trainer pointed out the high fructose corn syrup on the label of my ketchup. As a health-conscious vegetarian, I had been unknowingly consuming hidden sugars...
11 months ago • 5 min read