My take on CREATINE - is it worth it?

Taking creatine supplements is all the rage now… but is it worth the hype?

I personally do believe in the enormous benefits of creatine, as I have seen many clients (and myself!) FEEL the positive shift after starting their daily creatine supplements. Mostly in terms of increasing muscle (of course I recommended creatine in combination with strength training 2-3/week minimum) and some also noticed an improvement in anxiety (again, we added daily breathwork and meditation, too!).

First, what is Creatine? What exactly are the benefits? And how can you easily incorporate it into your daily routine?

I go over all of this in my blog, and share my go-to morning smoothie recipe with creatine!

Read More

9 Tips for Boosting Your Metabolism and Supporting Fat Loss

When I get asked about what foods to eat and supplements to take to burn fat, I first reminder people: We have to first focus on the fundamentals - on building healthier food, exercise and sleep routines, and on developing a healthy relationship with food and with our bodies so we can identify the foods, supplements and lifestyle habits that make us feel better, healthier and stronger, instead of just obsessing over dieting and being skinny.

Once you start prioritizing these 9 “metabolims boosting” principles that i share in this blog - and make them HABITS - you’ll finally be able to release that search for the magic fat loss pill. Adding “fat-burning” foods and supplements will just be added bonuses.

Read more for my 9 Metabolism Boosting Principles to help promote Fat Loss.

Read More

4 Diet & Fitness "Fat Burning" myths debunked

It feels like everyone is always commenting on what they believe works and doesn't work in order to boost their metabolism and burn fat. I’m constantly getting asked for my recommentations, while others just share what is and isn’t working for them, and so many people come into my store - Balance Market - and ask me what supplement or superfood I sell that can help them burn fat.

This is when I am compelled to remind peopl that there is no miracle pill, there isn’t one food or supplement that’s going to magically make you lose weight; results come from consistency, from your daily habits and what you’re doing with your body 90% of the time.

Having said that, here are the top 4 diet & fitness myths that I’ve been hearing a lot, and my take on what really works.

Read More

5 STEPS TO IMPROVE DIGESTION, BANISH BLOAT & GET A FLAT BELLY

Do you tend to get gassy and/or bloated easily, especially after meals?

Or are you struggling to get rid of that little bulge at the waistline of your jeans, that stubborn extra fat that seems to become a bigger problem as the years go on?

Too many people (especially women) think cutting calories and boosting their workouts is the answer to eliminating their bloat and muffin-top, but usually, that strategy fails.

After much research and even personal struggle, I realized that the key lies in first understanding what's causing you to get bloated and gassy, and eventually contributing to your belly fat. I always believe in first finding the ROOT CAUSE behind your health issues, and in the case of excess belly fat and bloat, it’s usually centered around inflammation as well as sub-optimal digestion.

HERE ARE 5 STEPS TO IMPROVING YOUR DIGESTION, ELIMINATING YOUR BLOAT AFTER MEALS, AND GETTING RID OF THAT EXCESS BELLY FAT.

Read More

5 foods to boost Glutathione - our body's #1 detox molecule

Glutathione is a master antioxidant and a cellular powerhouse, whose main role is to aid in DETOX, attaching to toxins and free radicals, neutralizing them, and helping to expel them from the body, while also supporting the growth of healthy cells and mitochondrial dna.

It also plays a role in strenghtening your immune system and lowering signs of aging. Think: more energy, better skin and better overall health.

We produce it naturally, but we need the right inputs to make enough of it. Plus, glutathione levels naturally decrease with age, and factors such as poor diet (alcohol, sugar and other processed foods) and sedentarism can also reduce glutathione levels.

To help boost our glutathione levels, it helsp to eat a diet rich in sulfur-rich foods, and foods that naturally contain glutathione, as well as foods rich in vitamin C and Selenium, two of the main co-factors in proudcing glutathione.

Here are 12 foods to boost your glutathione and support your body’s detox pathways.

Read More

Five ways to detox your home

Your home should be a safe, healthy and happy space—but many everyday items are quietly disrupting this enviroment, and messing with your hormones. From plastics in the kitchen to mold in the bathroom, these environmental toxins add up fast, and wreak havoc on our health!

The good news? With just a few intentional swaps, you can dramatically reduce your exposure to these toxins and support hormone balance.

Read my blog for FIVE TIPS TO “DETOX” YOUR HOME & SUPPORT YOUR HEALTH.

Read More

Five ways to support your body's detox pathways

Our bodies are amazing at doing their natural course of detoxification. We are blessed with these remarkably sophisticated bodies that process and remove both internal waste and environmental toxins, all day, every day.

In a healthy state, our “detox systems” compused of our liver, kidneys, lungs, skin, digestive tract, and lymph system work seamlessly to clear out what our body doesn’t need. However, we all reach a point where our bodies get saturated with SO much toxins and our “detox systems” get sluggish. The volume and complexity of toxins we face in today’s world can overwhelm our bodies, contributing to chronic illness, reducing our health span and accelerating aging. 

To support your body's natural detoxification process, it’s important to have a healthy balanced diet rich in antioxidants, to hydrate constantly, get sufficient sleep, do regular exercise, and of course, to minimize your exposure to toxins. Focusing on creating these lifestyle changes, little by little, can enhance your body's ability to eliminate waste and maintain overall health. 

Beyond these daily lifestyle basics, there are 5 additional key steps that I work with my clients to have them implement whenever they are needing a bit more “detox support”.

Read More

6 Tips to Stay Younger and Live Longer

Almost everyone wants to know what do to “boost longevity” and delay the signs of aging.

The good news is there is A LOT we can do in our day-to-day to help delay our aging (and feel younger and healthier for longer).

Even though we often associate genetics with aging, it is now well-known that only 20-30% of longevity is related to genetics, which means that environmental factors such as diet and lifestyle play a much larger role in how long we live (and more importantly, how we FEEL and LOOK while aging).

READ MORE for 6 (well researched) holistic practices that can help support longevity.

Read More

6 Tips to add more protein in your day (and digest it well!)

There is tons of hype now around getting sufficient protein, and this hype is definitely valid (but like everything, it requires some customization). READ MORE HERE.

I personally have found adding more protein in my day has helped me naturally lose my postpartum baby weight in a healthy, gradual way while keeping my energy strong and cravings at bay.

However, it’s not just about the amount of protein we consume, but also the QUALITY of the protein, and how well we DIGEST it. Varying your sources of protein (from both animal and plant sources, and ideally organic) is key to help you get a good variety of nutrients and help you have better digestibilty, too.

If you suspect you may be getting insufficient protein and find yourself wanting to try increasing your daily protein intake - in a healthy way that supports your digestion - then I suggest you start by applying some of these 6 easy tips to boost your daily protein intake.

Read More

Birthday blog: How I Eat and Move to Stay Healthy and Strong (Postpartum)

I just turned 41 !! and - except for a recent sciatica episode - I feel great. Healthy, strong, happy and beautiful.

I proudly achknowledge that my healthy lifestyle has helped me recover super quickly after both my pregnancies, despite my age. So I want to share some of my daily diet and lifestyle practices that help me lose weight postpartum, and continue to feel healthy and strong.

I’ll share a typical day of meals for me currently (and in these past 6+ months) so you have an idea of what it looks like to be healthy and well-nourished without any calorie counting nor deprivation.

Read More

My 5 best fitness tips

There’s been a recent wave of information pointing to all the benefits of heavier weight training, and it’s valid. The benefits are huge, especially for muscle building and weight loss.

However you go about it, building muscle is KEY for our metabolic health, and becomes even more important once we reach our 40s and we become more insulin sensitive. (We need to build more muscle so our glucose has somewhere to go instead of circulating in our bloodstream). Training to keep our muscles healthy and strong is not only important for how we look and feel, but also for blood sugar regulation, hormonal balance and weight loss!

BUT that doesn’t mean that walking, jogging, cycling, dancing, barre, pilates and yoga aren’t equally as amazing for your health! Same with most sports.

Keeping this in mind, I’m sharing my top 5 fitness tips to help guide you when you’re creating your exercise routine.

Read More

February: Heart Month - 6 tips for optimizing heart health

February is the month of the HEART, and an important time to review your heart health and how you can support it better.

Unfortunately, cardiovascular disease (CVD) remains the LEADING CAUSE of death worldwide, shortening our lifespan. I strongly believe (together with many leading doctors and health experts) that this will change once we start to prioritize nutrition and lifestyle choices as our first line of defense.

Today I’m sharing 6 things you can start implementing ASAP (apart from the obvious of NO smoking, staying active and avoiding fried foods, trans fats and packaged foods!).

Read More

Want to Balance Your Hormones and Optimize your Weight? Take these 4 steps!

Hormonal balance requires a holistic approach, including:

  • DIET: nourishing your body with a nutrient-rich diet

  • EXERCISE: engaging in regular physical activity

  • REST & STRESS MANAGEMENT: prioritizing sleep + managing stress, and

  • MINIMIZING TOXIC LOAD: reducing exposure to environmental toxins (as well as internal toxins!); start by switching to cleaner household products, clean beauty, etc.

I delve quickly into each of these points, giving you actionable steps in each category so you can start to improve your hormonal balance and overall health ASAP!

Read More

Best Healing Postpartum Foods + 4 Favorite Recipes

I recently shared 10 tips that helped me recover after birthing my children, and now I want to delve a little deeper into the FOODS that have helped me during this “4th trimester” to nourish myself, heal, promote healthy digestion, and keep up my energy (despite sleepless nights).

I promise that what you eat makes all the difference in your recovery! A healthy nourishing postartum diet is important to: 

  • Replenish nutrients depleted during pregnancy 

  • Support a successful and speedy recovery from birth 

  • Create a healthy supply of (and good quality) breastmilk 

  • Support hormonal balance

Here are the key HEALING FOODS that I was eating daily in my first 40 days postpartum (and continue to enjoy almost daily during my “4th trimester”), and 4 of my go-to recovery RECIPES.

Read More

10 Tips for an Excellent Postpartum Recovery

As I’m coming close to the end of my “4th trimester” after birthing my second baby, I want to share some tips to help with HEALING after giving birth (natural or c-section) - also applicable to help heal from any surgery or trauma. These are things that I myself applied and helped me immensely to have a great recovery.

Read More

A Day of Anti-Inflammatory Meals for Sustainable Weight Loss

Chronic long-term inflammation (what SO many people are facing today) is extremely harmful to our health. Not only does it lead to weight gain, but also contributes to obesity, type 2 diabetes, heart disease, autoimmune diseases, and other health conditions.

Thankfully, there is a lot we can do to reduce inflammation in the body just through our daily diet.

Some anti-inflammatory foods that I recommend to eat regularly include:

  • leafy greens (lettuces, arugula, kale, spinach, etc).

  • fermented foods like raw sauerkraut, kimchi and unsweetened organic yogurt or kefir

  • colorful vegetables (orange veggies like organge bell pepper, sweet potato and butternut squash, yello veggies like yellow squash, yellow peppers and onions, purple vegges like purgple cabbage, eggplants and purple potatoes/carrots/cauliflower, white veggies like cauliflower and radish, red veggies like beets, and of course ALL green veggies, including brocoli, green beans, zucchini, all green herbs, ETC).

  • colorful fruits - in small amounts at a time (blue/purple including blueberries, blackberries, plums; red including starwberries, raspberries, cherries and red apples; orange including oranges, nectarines, some varities of peaches; green including green apples and pears, etc.)

  • omega-3 rich proteins like wild-caught fish and seafood, organic grass-fed meats and poultry, as well as organic eggs.

  • nuts and seeds - ncluding walnuts, almonds, chia seeds, flax seeds, hemp seeds, sunflower and pumpkin seeds, etc., as well as nut and seed butters

  • other healthy fats including avocados and extra-virgin olive oil

  • fiber-rich legumes including: lentils, chickpeas, peas and all beans, as well as small amoutns of whole grains such as quinoa, wild rice, brown rice, millet, amaranth, teff, buckwheat, etc. (*only if your tolerate these ; reguardless I recommend sticking to small portions and cooking properly, always soaking before cooking).

Today I’m sharing a day of healthy, delicious and easy “anti-inflammatory” meals to get you started on your anti-inflammatory lifestyle!

Read More

Easiest Protein Yogurt Chia Parfait

I’m sharing one of my favorite quick and easy healthy breakifasts for those days when you don’t have time to prep your usual breakfast.

NOTE: This recipe is amazing for both gut/digestive health and for balancing hormones (and is of course pregnancy and pospoartum friendly).

Yogurt Chia Almond Butter Berry Bowl

Ingredients (serves 1):

1 cup unsweetened vegan coconut yogurt OR plain Greek yogurt if you tolerate dairy

  • ½ - 1 scoop unflavored (or vanilla) protein powder or collagen peptides *(see note below)

  • 1 ½ tbsp chia seeds OR ¼ cup chia pudding *(see note below)

  • 1 to 1½ tbsp almond butter (option to swap for another nut/seed butter)

  • ½ cup frozen blueberries, strawberries OR cherries, microwaved for 30 seconds (can also use fresh!)

  • optional: 1-2 tablespoons low-glycemic granola

Instructions: Add all ingredients to a bowl and enjoy! *see blog for many tips, subsitutions, etc.

Read More

Healthy dinner recipes - salmon with pesto, kale salad, and a quinoa-veggie salad

Today I’m sharing an entire 3-part menu (including four healthy recipes), which is perfect for a family lunch or dinner, or for hosting a few friends or another couple.

This menu is PACKED with omega-3 fatty acids, antioxidants and fiber, making it great for your digestion, for longevity, immunity, and for hormonal balance. It’s also very balanced in protein, healthy fats and healthy low-glycemic carbs, making it ideal for keeping blood sugar stable.

Menu (all gluten-free and dairy-free):

  • Kale, Fennel & Avocado Salad

  • Quinoa Bell Pepper Salad

  • Roasted Salmon with a Pumpkin & Hemp Seed Pesto

Watch the video to learn how to make these recipes easily, and get tons of cooking/prep tips! And check out my recipes below. Enjoy!

Read More

A delicious, colorful & flavorful salad you'll love

I’m sharing one of my favorite salad bowl recipes - Mediterranean Salad Bowl (inspired by a BeingBrigid recipe) - that is packed with fiber, protein, healthy fats, but also rich in colorful, antioxidant-rich veggies that help promote longevity and better immunity (among many other benefits). It’s easy and delicious, and one of my favorite meals for a hot summer day, or when I’m ovulating.

Read More

10 Ways to Support Your LIVER and help you detoxify

Our liver removes all toxins, clears medications from your body, breaks down our food so we can properly process it, and even helps us with hormone regulation - so it is absolutely crucial that we take proper care of this essential organ!

In this blog, I share my 10 most important steps to take to better care for your liver (via simple lifestyle and diet habits).

Read More