January 20, 2018

Does eating healthy really cost more?

food-dollar-signNot as much as you think, according to a recently published study in the BMJ Open medical journal. Researchers combined the results of 27 studies from 10 countries and concluded that eating healthier cost only about $1.50 more per day, that’s $550 per year. So, is your health, vibrancy, happiness, wellbeing, relationships, and your family’s health worth a mere $1.50 more per day? Do you know how much the cost of ignoring your health is?

Organic 100% grass fed meats, wild caught fish, fresh fruits and vegetables cost more. This is due to the higher cost of production, lack of government subsidies, and many other reasons.  But the flavor, taste and nutritional profile is much higher quality.

Here are few simple ways to save money and live healthier…

  1. Cut back or quit smoking.  Meditate or practice deep breathing techniques instead.
  2. Quit your Starbucks coffee habit.  Eliminate only one trip and you save more than $5. You can make it at home for the fraction of the price.
  3. Energy drinks:  get your health back and you will not need to guzzle the daily $2-$5 of empty calories.
  4. Sodas: drink water instead!
  5. Sugary snacks: Do you really need them? Or is it a habit that’s costing you your health and draining your finances?
  6. Buy in bulk and save.
  7. Choose inexpensive cuts of meat. Quality and nutritional profile is more important than a fancy cut.


Plan Ahead Chicken

You fail to plan, you plan to fail! It is no different when it comes to your healthchicken lemon and healthier meals.

One of the simplest tips that my clients find most helpful when planning healthy meals is to marinate a whole package of chicken breast with a simple marinade that can then be modified in the last minute and flavored to match any cuisine your heart desires.

The recipe is simple. All you need to do is marinate the chicken breast with a good amount of olive oil, lemon juice, whatever herbs you wish to use, salt and pepper to taste, and some garlic. Use a bay leaf if you have it handy.

Mix it all up, put it in a Ziploc bag and refrigerate. When ready, take as many chicken breasts as you need for the meal and cook it four to five minutes per side on the grill or in a skillet as you wish, and it’s ready to be served with your favorite vegetables or salad.

Do you feel like you get bored easily eating the same thing over and over? No problem. Once you have picked out the breasts  you need for the meal, season them with whatever spices, herbs, rubs that you want and you can turn it into Mexican, Italian, Asian, French or any other cuisine in just a few minutes.

Short on time? Slice or dice the chicken into smaller pieces before cooking and dinner is ready in minutes!

Using Black Beans Rather than Potatoes

Living healthier is nothing but making small conscious choices and changes. That’s all!

I recently moved to a new place and had the family over for dinner. Knowing that I can’t get too fancy or too “creative” with my family I keep things pretty basic: a meat and potato kind of concept. If you know me, you know that simple is still a full meal, with a couple different meats, at least two veggies, salad and of course, dessert.

I eat what I preach. Quality always comes first, starches and sugars last or avoided all together. Roasted potatoes were initially on the menu, a side which is simple, easy and fairly quick to make. However, a potato is all carbohydrates, hardly any fiber or proteins. Everyone’s insulin levels would have shot up to the skies. By simply replacing the potatoes with a black bean, diced vegetables and fresh herbs salad, I not only lowered the carb count, I also increased the protein and fiber and added a whole lot more nutrients. No one noticed the lack of potatoes or starch nor missed all the gluten-full foods they generally eat. The gluten-free, casein-free and sugar-free chocolate cake was a grand finale.

Small and simple menu changes will lead to major benefits in your health.

Eggs – The Most Balanced and Nutritious Food

Eggs. Cage-free? Free range? Organic? Pasture raised? Omega three enriched?

Eggs are one of the most perfectly balanced foods on earth! An egg contains all eggsnine essential amino acids, loaded with vitamins and nutrients that helps your eyes, brain and heart.

Eggs are very versatile and are perhaps the most important ingredient in the kitchen. We serve eggs for breakfast and use them in baked goods, entrees, sauces and soups and, of course, desserts.

Freshness is very important. When cracked, the whites of a fresh egg will not spread much, and the yolk will remain intact and ride high on the white’s surface. Always remember, when it comes to cooking eggs, regardless of how it is being prepared, they are high in proteins. Overcooking will uncoil the protein bonds and force the moisture out and therefore drying it.

The least cooked the eggs the better. If you purchase free range, organically fed chicken eggs, the chances of Salmonella contamination are less than 0.03 percent.

Did you know that by scrambling the eggs you are exposing the yolks to oxygen? And by doing so, you are oxidizing the cholesterol? To avoid that, try your eggs over easy, poached, or boiled.



10 Steps to a Healthier Lifestyle…

Here are 10 simple steps that will change the way you feel and positivelyTopAntiInflammatoryFoods influence your genetic makeup. Studies show that eliminating inflammatory foods from your diet, and replacing daily habits that may be influencing your genes negatively with alternatives, can have a positive impact on your health.


  1. Eliminate sugars and artificial (chemical) sugar substitutes, corn syrup, high fructose corn syrup, and all sugary beverages from your diet.
  2. Eliminate or decrease grain-sourced carbohydrate consumption. Your body does not need grain-based carbohydrates, especially gluten. Your body can not break gluten down completely. Vegetables, fruits, nuts and seeds are sufficient.
  3. Eliminate all processed, GMO, additives and preservatives from your diet.
  4. Dairy, corn, soy, peanuts (and eggs-for some) are all inflammatory. Eliminate those which negatively affect your body.
  5. Moderate alcoholic beverage consumption.  While some red wine is beneficial, too much alcohol will affect many of your organs, just like fructose in sugars, sugary beverages, and carbohydrates.
  6. Keep your insulin levels down whether you are diabetic or not. The previous steps will help.
  7. Cut your portions size by 20%.
  8. Wait 20 minutes before going for a second portion.
  9. Eat more fiber from seasonal organic and naturally colorful vegetables and dark greens, fruits, nuts and seeds. 70% of your diet should be from this category.
  10. Eat more organic, lean grass fed, and wild proteins and healthy fats with every meal. There is a reason they are called essential fatty and amino acids!

Love your skinny genes!!!

DSC_4051 - CopyWe all have them, good or bad, skinny or fluffy, healthy or otherwise. We can blame or credit Mom and Dad. But it is the actions you are taking today, the habits you keep on repeating day in day out, the environment you’re living in, and the friends you surround yourself with, influencing your genes.  Most important of them all, the food that goes in your mouth is the biggest influence! That’s right! Your nutrition is the foremost influence on your genetic makeup. The food you eat and the drugs you take will either have a beneficial effect on your genes or cause complete chaos in your body.
While I’m not suggesting that your parents, grandparents, or even your great- grandparents have nothing to do with your genetic makeup, that part is what it is. What I am suggesting is that you, your nutrition, and your food choices have just as much effect on your genetic makeup as the “deck of cards” you were dealt at birth.
If you think this is crazy, keep on reading.
The future of nutrition is here!  Based on the science of Nutrigenetics which…
1.      Aims to understand how the genetic makeup of an individual coordinates the response to diet- your body will process and react differently to the pancakes you had earlier for breakfast, the sandwich, chips and soda you had for lunch, or the handful of nuts and the slice of fruit you will have later as a snack.
2.      States that genetics alone do not determine your future health and well being – there is no such a thing as your genes being the sole cause of your Multiple Sclerosis or autoimmune disease or even developing cancer.
3.      And studies the interplay between nutrition and your own genetics as an individual- what information are you sending to your genes?
The second piece of this science is…
Nutrigenomics, which is the influence of nutrients and dietary ingredients on gene expression; it is the activator of our genes mechanism. And that food is information to our cells and genomes.
Your future health is determined by the interaction between your genetics and your environment, including and not limited to, your nutrition, and your medications. Therefore, every bite you eat, every sip, and every pill you take communicates directly to your genes.  Our ancestors used food as medicine and in many cases as a slow killing poison. How are you using food today?
If we follow nutrigenetics and nutrigenomics, we have an option to either provide our body, that temple of our soul with beneficial information or self destructive signals.
Here are some simple steps you can take to benefit and start influencing your genes positively:
By eliminating inflammatory foods from your diet, and replacing daily habits that may be influencing your genes negatively with alternatives that are known to have a positive impact on your health
– Eliminate Sugars and artificial (chemical) sugar substitutes, and all sugary beverages from your diet
-.Eliminate or decrease grain- sourced carbohydrate consumption. Your body does not need grain based carbohydrates. Vegetables, fruits, nuts and seeds are sufficient.
-Eliminate Gluten from your diet. Your body can not break it down completely. You don’t need it!
-Dairy, corn, soy, eggs (for some) are all inflammatory. Eliminate whichever you react to negatively.
-Moderate alcoholic beverage consumption.  While some red wine is beneficial, too much alcohol will affect many of your organs just like fructose in sugars and sugary beverages and carbohydrates.
a.      Overloads your liver by driving more fat than it can export.
b.      The increase in blood sugar levels will trigger the pancreas to increase insulin secretion, which will cause insulin resistance.
c.       Drives energy deposition into the fat cells, therefore causing weight gain.
d.       Aside from the obvious behavioral effect on the brain, alcohol, like the other food groups mentioned above, also taps into the brains reward center (Nucleus Accumbens) stimulating dopamine release, which conveys the feeling of pleasure. More pleasure, more dopamine released and more food we crave. Over stimulating the dopamine signals causes a down regulation of the dopamine receptors and building tolerance! Therefore, you end up eating or drinking more to get the same effect. More importantly, we start associating those foods with pleasure.
– Keep your insulin levels down whether you are diabetic or not. Eat more fiber with your carbohydrates, which will lessen the insulin response.
-Cut your portions size by 20%.

-Wait 20 minutes before going for a second portion. It takes food 20 minutes to travel the 22 feet of your intestines before specific cells at the end of your intestines release a hormone called “Peptide YY”, which travel through the blood to your brain signaling satiety.
Once you start making even small shifts in your habits and nutrition, you will notice major changes in your health, you will start feeling better, reduce and eliminate pain, have more energy, mental clarity, weight loss, loving your body, feeling vibrant, confident and happier. And, feel sexy in the skinny jeans you’ve had your eyes on!
If you would like to learn more and get additional support and recipes go to http://culinarycreator.com/gethealthynow/