Healthy Fats

Are you afraid to incorporate fats into your diet? Do you believe that eating fat will make you fat? If so, it's not your fault. You’ve likely been taught for years by the media that eating fat is going to make you fat, BUT this is simply not true!

The topic of fat can get very confusing, very quickly. But eating the right fats will make a HUGE impact on decreasing inflammation within your body. While eating fats is incredibly important, eating the RIGHT fats is the key!

We need HEALTHY fat

EVERY cell in our body contains fat. Healthy fats help us feel full, stabilize blood sugar, and maintain energy.

There are several essential fatty acids that our bodies cannot make, and if we don’t consume them it may show up as inflammation, fatigue, poor memory function, heart issues, depression, dry skin, as well as other unpleasant symptoms.

Our bodies also NEED fat to produce HORMONES. This is especially important for my fertility, pregnant, and postpartum patients! 

In addition, eating healthy fat (like olive oil) with your salad or veggies will actually allow your body to absorb more of the nutrients from the vegetables.

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Come Get Some Veggies

You know that eating veggies is important for your overall health! But sometimes it’s a hassle to run to the grocery store, clean the produce, and prepare a salad.

The tower garden has been the solution for me, and I want to share the great produce grown in my office with you!

Healthy Habits Made Easy

When you establish good habits, such as eating wholesome foods, it will have a direct impact on your health. The Tower Garden is encouraging me to continue my journey to good health by letting me grow fresh, nutrient-rich food without soil right in my office.

With fresh veggies growing year-round in my office, it only makes sense that I would enjoy them each day at work. When it is time to eat, I just snip a variety of lettuce and some herbs. 

With a little protein and some homemade dressing, I have a complete meal!

Other Benefits of the Tower Garden  

In addition to the easy nutritious vegetables it provides, the Tower Garden has many other benefits.

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Incorporating Natural Movement in Your Life

When you think about the history of mankind, setting time aside to exercise is a fairly new concept. Movement was simply a part of life for most of our ancestors, as their survival depended on it. They didn’t need to go to a gym, because they moved to secure food, shelter, and safety!

Let’s change our mindset around movement to include natural movement into our lives! How can you do this? Choose one of these ideas to start moving today and then add more as you are able.

Functional Movements Ideas

• Walk somewhere instead of driving
• Sit on the floor or stand instead of reclining on a couch or a chair with a back
• Take a movement break at work
• Make a phone call while walking or have a walking meeting
• Skip using a convenient tool or food processor to prepare or chop something, and do it yourself with a knife
• Carry your child instead of using a stroller
• Use the basket instead of a grocery cart
• Water your plants with a pail instead of the hose
• Put on music and dance around your house instead of watching TV
• Take the stairs instead of the elevator
• Walk on an incline
• Try going barefoot
• Park further away at a store

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Getting the Most Out of Your Workout

In America, 50% of New Year's Resolutions are to exercise more. But just being at the gym doesn’t mean that you’ll see the results you want. There are some ways of exercising that will get you results faster.

Our culture is so focused on working hard to the point we feel like we have to beat ourselves up in the gym. However, with a little guidance we can work smarter rather than harder.

Let’s look at the “why” behind movement and explore the best exercises for lasting results!

When You Go to the Gym

There is no need to beat yourself up in the gym to get real results. In fact, working hard doesn’t always get the results we would expect.

There was a meta-analysis of 43 studies and the results were shocking! The studies followed overweight and obese people for 3-12 months. People in these studies worked out for 45 minutes 3-5 times a week. This resulted in an average of about 69 hours of exercise over the course of the study. Do you know how much the exercise group lost over that period of time? Only 2.2 lbs.!!! That’s a lot of work for very little results.

So, what specific exercises will get you the results you want? There are two types of workouts that have shown to have the best outcomes. These are High Interval Intensity Training (HIIT) and strength training.

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