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Foods That Fight Stress

anxiety eating Depression and anxiety can be easily caused by many things including genetics and lifestyle choices.  You can’t always cure depression on your own, but you can make little changes in your life to help fight bad moods and anxiety.  One of the ways you can fight depression and anxiety is by eating foods that are good for your mind, body, and soul.

One of the biggest enemies to weight management is not getting enough sleep.
And one of the biggest enemies to not getting enough sleep is too much STRESS.
If you’re stressed out, anxious, worried, depressed, or your mind is running a million miles a minute, getting to sleep is not easy.

List of Foods to Fight Anxiety and Stress

  • Dark Chocolate
  • Berries
  • Walnuts
  • Salmon
  • Dark Leafy Greens
  • Mushrooms
  • Whole Grains
  • Seeds
  • Beans
  • Avocado

Of course, this is not a complete list but it is a great start to eating better choices for better health and less stress. You need whole food nutrients to help rest and repair your body to cope with the stress and anxiety of the day.

You may also supplement with certain herbs and vitamins because you aren’t perfect, and you can’t always eat everything on the list all of the time.

I have found a complex natural liquid with everything I need to fight stress and repair my mind and body. It’s called “REST”. You can check it out here, and read the benefits and ingredients. I have been using the product for 8 months now, and I credit “REST” with the ability to keep my weight off, and stress at bay!

Natural whole foods are best, but when life gets you stressed out its good to know you have options that work! Don’t forget to practice relaxation, and don’t forget to get enough sleep. When you’re anxious about being unable to sleep, your body produces stress hormones that make it harder to let go of that anxiety.

You can read more about “REST” Here

REST Supports sleep health, giving the body essential nutrients needed to offer a restful and calming effect, relaxation support, and assist with stress management. REST is a dual action formula developed to help the body not only go to sleep, but stay asleep, and wake up refreshed.

To your best health yet – Coach Tim

Get Sleep

Stress Sleep and Fat Loss

cant-sleep

Stress| Sleep|Fat Loss

It’s already hard to get enough sleep in our busy, wired, non-stop culture — 40% of people sleep less than the recommended seven to nine hours a night.

It’s true, between a third and half of all adults in the US and around the world suffer from insomnia at some point in their lives. In up to 15% of people, this inability to sleep is persistent enough that it causes serious distress.

When we manage stress and get good sleep, the body uses that time to rebuild and restore damaged and worn out cells, rebuild lean muscle, restore body tissues, and more.

Some types of insomnia are caused by external factors, like a hostile sleep environment or a substance-abuse problem. These are cases of “secondary insomnia,” and they can often be remedied simply by finding a solution to the external troubling factor.

Below are some Anti-Stress Better Sleep Tips to try:

1. Stress Less about getting to sleep and or losing sleep.
Instead of worrying about how awful your day is going to be because you are tired, realize that you may be better able to sleep the next night because of it.

Practice relaxation. When you’re anxious about being unable to sleep, your body produces stress hormones that make it harder to let go of that anxiety.

2.Get out of your bed. Experts say that staying out of bed when you can’t sleep helps break the cycle of linking your bed with negative emotions. Plus, the mild sleep deprivation this causes could make it easier to sleep the next day.

3. Learn to recognize stress. Therapists often use biofeedback to help patients manage stress, and it can work for insomnia too. This involves learning how to recognize stress symptoms like an elevated heart rate, muscle tension, and rapid breathing, and then focusing on bringing those stress symptoms back to a normal level.

4. Establish a regular bedtime routine.
Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.

5. Have a relaxing bath just before you want to go to bed.

6. Change your bed linens, so you fall into fresh sheets. (This is especially effective after a bath!)

7. Read a short passage from something inspiring and uplifting to relax you every night.

8. Cut down on caffeine, or cut it out completely. Have it before noon if you can’t resist. Chamomile tea is a great alternative

9. Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your body’s production of melatonin and can severely disrupt your sleep. Instead of emailing, texting, watching TV, or playing video games, try listening to a book on tape, a podcast, or reading by a soft light.

10. Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.

For you advanced athletic folks, It may be you have too much energy. Try doing some exercises that get you winded pretty quick. This will cause your body to recover the oxygen quickly, and helping your body to relax more naturally.

There are several sleep aids and supplements on the market which may or nay not work, and may or may not even be made of natural ingredients. There are many Teas on the market as well, but drinking tea before bed annoys me because I then usually have to get up in the middle of my sleep to use the bathroom! Kind of defeats the purpose of going to sleep.

I have found 1 thing that honestly works and gets me to sleep right away.  “Ashwagandha”.

I have found one product that has a combination of Ashwagandha, and other natural ingredients that flat out works for me and my family.  That is “REST”.

When we sleep, the body uses that time to rebuild and restore damaged and worn out cells, rebuild lean muscle, restore body tissues, and more.

 

Happy Trails and Better Sleep! – Coach Tim

Visit my site and read more about “REST”

THE NUMBER ONE WAY TO TELL YOUR EATING TOO MUCH SUGAR

THE NUMBER ONE WAY TO TELL YOUR EATING TOO MUCH SUGAR

1. You constantly crave sugary things.

late night eating

The more sugar you eat, the more you’ll crave it. “More cravings then equal consuming more sugar—it becomes a vicious and addictive cycle,” Brooke Alpert, M.S., R.D., author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger, tells SELF. This isn’t just because your taste buds have adapted and left you needing more and more to get that same taste, but also because of how sugar gives you a high followed by a crash, just like an actual drug. “By eating a high sugar diet, you cause a hormonal response in your body that’s like a wave, it brings you up and then you crash down and it triggers your body to want more sugar.”

Article by Myfitnesspal

CONTINUE READING HERE…

“It is easier to stay in shape than it is to get in shape”
Coach Tim

Fat Burning Tip

young_women_walkingFat Burning‬ Tip –

Simply walk briskly, or on an incline, for 5 to 10 minutes to help you lower blood sugar and stabilize insulin, before your workout. It also warms up the muscles and joints, helping you prevent injury.

After an intense or HIIT  workout, we can incorporate a sneaky strategy to burn those free fatty acids literally pour or “dump” into the bloodstream after our workout. Again, walk briskly or slow jog 5-20 minutes to burn them out!

Hope this helps you shed your stubborn last few pounds!

My Personal way to lose 5 lbs Quick even with No exercise?

-Coach Tim

Carrots Can Make You Fat?

carrot-cakeHow could Carrots Make You Fat?

Yes, obviously the cake could put fat on you but you would never suspect all of the other “Good Carrots”?

You’ve probably been told over and over again that veggies are extremely healthy and help you burn fat, but truth is, there are SIX specific veggies that you absolutely MUST avoid if you ever want to have a flat stomach.

You see, these rogue veggies wreak havoc on your body’s fat-burning hormones and quickly bring weight loss to a dead stop — even though you’re trying to eat healthy!

Want to know which ones they are? Download the brand new free report from my good friend Joel Marion in just a few seconds below and don’t fall victim to these waist-expanding veggies ever again. Carrots could make you Fat?

1. Vegetable oil
2. Deep Fried Veggies
3. Corn-Based Foods and Ingredients
4. Veggie Chips
5. Frozen Vegetables with Sauces
6. Commercial Vegetable Juices

Get the Full report here on a full break down Here, of which Veggies could make you FAT! 

Enjoy – Coach Tim

Counting Carbs and Calories

While counting calories may be more accurate than simply “watching what you eat,” it certainly can become a cumbersome chore each day. Beyond that, the results you achieve are much more related to the the types of foods you eat than calories alone, which makes the below superior (and more convenient) “counting” method one of my go-to techniques for accurately and ideally determining the amount of food you should eat each day to support your body transformation goals.Burger carb

I call it the 1-100-1/2 method:

**1 gram of protein per pound of body weight

**Less than 100 grams of carbs per day (less than 60 grams for women)

**1/2 gram of fat per pound of body weight

This simple macronutrient counting method works for just about anyone looking to shed flab fast and without having to count every single calorie.

Why does it work? Well, it’s relative to your body size, gives you plenty of metabolism-boosting protein each day, keeps carbohydrates moderate (on which most people tend to easily go overboard), and also provides you with plenty of healthy fats.

Even better, by using this much easier counting method, you’ll automatically be controlling your calorie intake at the same time! What’s more, the 1-100-1/2 method also ensures you are getting a balance of each major nutrient. If only counting calories, your diet could actually be very imbalanced. Just think if you ate 1800 calories of M&Ms each day; you’d hit your calorie goal, but your body wouldn’t be too pleased with you!

And for the carb lovers out there, don’t worry, I still advocate a weekly “cheat day” where you can refuel and indulge in your favorite high-carb foods while actually speeding your fat loss along.

Speaking of carbs, I’ve got something really special in store that I know you’re going to love today… You see, at the link below I’m going to personally show you my #1 carb-fighting trick that you can use each and every time you eat the carbs you love (just like I do)…

This simple carb-fighting “ritual” is shown through peer-reviewed research to:

*Improve carbohydrate metabolism
*Increase insulin sensitivity
*Decrease fat storage
*Increase fat burning

And even better, you can perform it in just a few seconds… and it WORKS like gangbusters!

==> Do THIS before eating carbs (every time)

Use it and enjoy it just like I do!

Talk soon!   Joel Marion, CISSN

What is Metabolism?

Simple Explanation of What is Metabolism in 11 minute video

Know that you know what metabolism is, I can tell you first hand that you should only boost your metabolism Naturally with proper nutrition and exercise. Forget about quick fixes and super charged hazardous energy drinks and pills. Warning… high doses of caffeine will eat up your kidneys and wreck your health in so many ways, not to mention the sugars, carbonation, and artificial sweeteners that will wreck your body in so many ways!

“You can’t out train a bad diet”

Both crash dieting and chronic dieting can and will wreak havoc on your metabolic rate, as is clearly demonstrated in numerous studies published in the prestigious research journal Metabolism. Be aware of food claims such as Fat Free, and Sugar Free, especially Whole grain myths!

Over consumption of whole grains, even foods praised as being high in fiber such as:

1. 100% Whole Wheat Bread
2. Whole Grain Pasta
3. Bran flakes and other Wheat-based “Fiber” Cereals, and…
4. Whole Wheat Tortillas and Wraps

Despite having more fiber than their “white” counterparts, these 4 high-fiber foods destroy your blood sugar and give rapid rise to the fat-storing hormone insulin.5 In fact, believe it or not!

Metabolism Supplementing?

But what if I were to tell you that there is a simple, practical way to increase your fat-burning metabolism, both during the day and even while you sleep – one that has been shown in peer-reviewed research to result in nearly FOUR times faster weight loss?

How is this metabolism possible with no caffeine and still be a Natural and effective?

 

First let me introduce you to BioTrust Metabo379™

In simple terms,Metabo379 contains SigmaLean™ boosts your fat-burning metabolism by attacking fat cells at the cellular level in 3 unique ways.

1. SigmaLean™ inhibits fat cell creation
2. SigmaLean™ limits fat cell growth, and…
3. SigmaLean™ stimulates the breakdown of fat cells for maximum fat burning

Essentially, with SigmaLean™ you ensure your fat cells are shrinking, not growing, all while avoiding the addition of new fat cells. The end result is maximized fat-burning (without any harmful stimulants making you “jittery” or keeping you up at night) leading to 3.79 times greater weight loss than if you didn’t have SigmaLean™ on your side.

To begin experiencing just how easy fat loss can be when you have the right, scientific fat-burning nutrients on your side, simply click below the image on this page and get ready to enjoy a slimmer, more defined, more attractive version of yourself as quickly as you reap the benefits of the specialized fat-burning, metabolism-boosting ingredients in Metabo379™.

And of course, just like with all of our products, Metabo379™ comes with our Unconditional 1-Year Satisfaction Money-Back Guarantee, so there’s nothing to lose and benefiting from Metabo379™ couldn’t be easier. Just take 1 capsule with breakfast and 1 capsule with dinner, and let science do the rest.

See Metabo379™ Ingredients Here

full report and clinical tests and TRY  Metabo379™ RISK FREE!

Metabo379-1MBG

Know Your Yogurt

Yogurt-plainKnow Your Yogurt


Yogurt
, especially the Greek variety, has skyrocketed in popularity in the last decade. This is good news. Yogurt is a wonderful food, whether for breakfast or snack. Here are a few things you should know in order to choose the best yogurt for you.

 

Tip #1 – Yogurt contains natural sugars

All dairy yogurts contain a naturally occurring sugar called lactose. Each ounce of yogurt has about 1 gram of sugar. Thus, even a plain, 6-ounce yogurt will have 6 grams of sugar, equivalent to a teaspoon and a half.

 

Tip #2 – Most yogurts have added sugars

Unless you buy “plain”, your yogurt will have added sugars. This is unfortunate, because in many cases manufacturers add 2 to 4 teaspoons of sugar. To see how much was added, just scan the product with your Fooducate app. Additionally, look at the sugars information in the product’s nutrition facts panel. In fruit flavored yogurts, some of the added sweetness is from the fruit (blueberry, strawberry), but the manufacturer always adds a sugar ingredient as well.

 

Tip #3 – Stay away from artificially sweetened yogurts

Some yogurts boast low calorie counts by using aspartame or other artificial sweeteners. Warning: some studies have shown that artificial sweeteners may be harmful to your health. Additionally, their high intensity sweetness acclimates your taste buds to crave sweet, so that naturally sweet foods won’t be as appealing. Lastly, artificial sweeteners may also be messing with your metabolism and insulin response. Read this to learn more.

 

Tip #4 – Not all yogurts contain probiotics
To ensure that the specific brand of yogurt that you’re about to purchase contains probiotics, make sure that the label indicates live, active cultures. Read the ingredient list to see the specific bacteria strains used, as different types of bacteria are thought to promote different health benefits.

 

Tip #5 – Choose low fat or fat free yogurt

However, watch out for unnecessary fillers and thickeners. Examples include: modified corn starch, locust bean gum, and gelatin. If you want a thicker consistency, opt for Greek yogurt.

Tip #6 – Greek style or regular is a matter of taste

Greek yogurt is strained, which means it has a thicker consistency. Some people like that, others don’t. Nutritionally, Greek yogurt has more protein per serving because it has much less liquid.

 

Tip #7 – Some yogurts use interesting ingredients for colors, don’t freak out

For example, this is how some yogurts become red.

 

Tip #8 – Non Dairy yogurts are also an option

If you are lactose intolerant or vegan, there are good plant-based solutions for you. Whether almond, soy, or coconut, most of these yogurts include live and active cultures to aid with gut health. Watch for high amounts of sugar, or too many additives in the ingredient list.

 

Bottom line

Make yogurt a daily healthy food habit. Watch out for added sugars.

 

Supermarket Cheat sheet
  • Buy plain yogurt and add your own fruit or honey.
  • Read the ingredient list and avoid yogurt with aspartame, acesulfame potassium, or sucralose.
  • Choose yogurt with live and active cultures.

Hope this article helps you decide on the best yogurt for your body!
Thanks to my friends at Fooducate for this content!

 

To your health – Coach Tim