Lots of gurus will tell you not to weigh yourself daily, or that you should weigh weekly, monthly, or not weigh at all and just use the mirror as your guide. I think that different people will find success in the different methods. Which one should you do? Read More . . .

It’s the new year & you’ve started a new exercise routine. You can’t wait to jump on the scale to see all of your hard work pay off. But wait! The scale actually went UP? Well that’s not right! What’s going on?!? Read More . . .

It’s been a week, and you’re excited to jump on the scale – get validation on all of the hard work that you’ve been putting in with your food and exercise. You must have lost 10 lbs by now! Right? Gah! The scale doesn’t reflect what you thought! What’s going on? Here’s what I’ve learned in observing my own body, and what I’ve seen in my clients. Read More . . .

It’s the new year, and everyone wants results yesterday. I get it. But consistency is going to give you the results that you desire. And making too many changes at once is going to lead to discomfort & not continuing with your healthy habits. Read More . . .

What you need to know about buffer foods and trigger foods if you want to be able to manage your weight. Read More . . .

Sure, alcohol is toxic to our bodies, but it also has a fair number of health benefits. One of the first things people tend to cut out when they’re starting a new way of eating is alcohol – and with good reason: it has almost as many calories as fat, and almost twice the calories of carbohydrates and protein the body can’t digest it, so any food that we take in with it, will be shuttled directly to fat stores while the body burns off the alcohol it lowers our inhabitions, so where you might have had more resolve not to eat that bread before, now it doesn’t seem like that big of a deal. and more But do you have to give it up completely? Read More . . .

We think that when we start a new resolution, or goal that we need to be perfect. But Consistency beats Perfection any day! When we think that we need to be perfect, and on plan every day, the minute we go off plan, that means that we’ve screwed up. Instead of feeling like we need to adhere to someone else’s plan, what if we created a plan that worked for us long term? That includes adding treats to your daily diet. But how many treats are enough? How much is too much? Read More . . .

I was listening to a business podcast the other day titled, “The ONE thing that successful people don’t say that could be screwing you up.” You want to know what it is? I already know this. Or I’ve heard this already. And there is so much truth in that statement. Do you think? How often do we brush something off and feel like we don’t have to listen because we ‘know it already’? Eat mostly plants Be active every day Eat Just enough – but not too much Get enough sleep Limit foods that are commercially made Are you doing it now? Are you thinking to yourself that you already know this stuff – Yet, you’re still struggling with your health? But just because we know something doesn’t mean that we’re DOING it  – and success doesn’t come with information, but rather applying the information to our situation. Until we’re successful Read More . . .

Have you ever set out a goal for yourself, and then gone and done something that completely goes against that goal? Self-sabotage happens when our sub-conscious mind is at odds with our conscious mind. And we don’t even realize that we’re doing it! It’s only later, when we think, “Why did I do that?!?” And most of us don’t even have that much self-awareness. We just think that it’s something that ‘happened’. Here’s a really common example: You’re on a new eating plan. You have food in your house that supports your new goals, yet you decide to have food delivered – or go out to pick something up that is TOTALLY NOT in alignment with your goals. The food you have on hand is available, there isn’t much prep work needed, and it would be faster to eat what you have (not to mention cheaper) than going out for Read More . . .

Running seems easy enough. I suppose that’s why so many people do it. All you need is yourself, and a good pair of shoes. But running is hard. Like – really hard. Especially for beginners. I mean, it LOOKS like it’s just fast walking, but after about 5 minutes of this ‘fast walking’, your heart is pounding so hard it feels like it’s going to come out of your chest, and your legs feel like they’re tree trunks, and your brain is asking, is this what dying is like? I think if you were to ask folks, how do I start running, most would say, “you just start running.” And then, they’d think to themselves, “uh – duh!” But that’s not entirely true. You actually can’t just start running at the pace that you want to keep for the entire duration of your run – whether it’s 15 minutes or Read More . . .

We all know that we feel better when we get good sleep, but yet, sometimes it seems like folks get into a competition for bragging rights to see how little sleep they can get and still function. The thing is that there’s so much that we don’t know about sleep; for example, why we do it. We know that we process information and learn while we sleep, and that our cells regenerate. But when we think about early man, and how much it made him vulnerable to predators, it’s not logical to think that we shut down for 1/3 of our life. Just like amounts of calories, how much alone time we need, or whether we like cilantro, everyone’s ideal amount of sleep differs. Some folks do great on 6 hours, while others need a solid 8. And there are times in our life when we might need more – Read More . . .

What makes a good sangria? Do you know? Should you use sweet wine? Cheap wine? Expensive wine? What about the fruit? Sweet? Acidic? Crunchy? I know! So many questions. Join Total Health by Elizabeth and Dona Sonia & Chef Marco as they show how to  make the perfect sangria. A few things discussed in the video: What type of wine you should use (red or white) What type of fruit will work best Will your Sangria ‘keep’ if you save leftover for tomorrow? Want more tasty cocktail recipes just like this one? Click here for over 10 more fantastic cocktail recipes. Read More . . .