Set Your Mind The Way You Want To Set Your Body.

Why are you eating? Are you hungry? How about bored, sad, nervous, anxious, stressed, or happy? These are just a few of the reasons you may be reaching for something to eat. But these are all emotions and not actual signs from the body that it needs nourishment.

The Mind Leads the Body

There isn’t anything you can do without thinking it first. So choosing to make healthy decisions isn’t brain surgery….you just have to think it. Sounds pretty easy right? We all know it’s not that simple…..easier said than done. Choosing to eat unhealthy food is a thought you have before you actually do it. Maybe it sounds good or you are short on time and its the easy choice to make. We all have reasons, or should I say excuses, for making those unhealthy decisions. So first things first, changing the way your mind thinks will get you off on the right path. For example if you are tempted by certain foods in your house, get rid of them! When you are stocking up at the grocery store don’t buy those foods that are going to tempt you once you get them home. If you don’t have them, you can’t eat them!

Your Body Feels

Paying attention to your body may seem mindless, but it actually can tell you a lot! After exercising how do you feel? Maybe tired yes, but typically don’t you feel better? So eating right and choosing healthy foods can do the same thing. It’s like taking care of your car. Car washes, oil changes, maintenance…..we want to keep our car running and in tip-top shape right? So why not treat our body that way. Fuel ourselves with good, healthy foods and our body will keep running as we want them to. Eating on the unhealthy side is going to make our bodies tired, no energy, and basically no life. Think of food as fuel for your body, it keeps it running and moving as you want it too. Just like gas to a car. But you aren’t going to put diesel in your car when it needs unleaded. So fuel your body with the right kinds of foods, it’ll work better when you want it to, and for many years to come!

Once you control your mind you can conquer your body! Like I said before first things first, mind then your body.

You are the only one with YOUR mind and the only one that can change the way YOU think. Take the reigns!!!

~ Your Health Dork ~


Dairy: Good or Bad?

So I’m not sure about you, but I have been hearing and reading a lot of things about the “no dairy diets” and going “dairy-free.” But why? And what does this actually entail? Growing up I always had to drink my milk at dinner and many mornings had cereal with milk. Have things changed since then or was I doing something terrible for my body growing up? So many questions…

I wouldn’t say things have changed since back then, but I would say we are more knowledgeable about dairy products and how they are made. One thing about milk that a lot people might not realize is that it is actually a processed product. Milk is filled with growth hormones and antibiotics used to make the cows lactate unnaturally. Even though this helps milk look white and creamy it is also to blame for skin problems, acne, allergies, inflammation in the body, and much more. Anything that the cow eats or is injected with is going to be in the milk as well. Not sure about you, but I personally don’t know what is going into each and every cow every single day. Little scary to tell you the truth.

One thing I was concerned about was calcium and how I was going to get enough without eating dairy. Well of course there is plenty of other ways besides dairy alone. On average 1 cup of milk has 296mg of calcium. Here are a few other ways to get your calcium intake that you need. Sesame Seeds -1/4cup(351mg), Spinach- 1cup(245mg), Collard Greens-1cup(266mg), Kelp -1cup(136mg), Tahini or Sesame Seed Butter-2tsp(126mg), Broccoli-2cups(124mg), Swiss Chard-1cup(102mg), Kale-1cup(94mg), Brazil Nuts – 12 nuts(90mg), Celery-2cups(81mg), Almonds – 23nuts(75mg), Papaya-1md(73mg), Flax Seeds-2Tbs(52mg), and Oranges-1md(52mg). Seeing there are many other ways to get my calcium I guess this is one reason I don’t necessarily NEED dairy in my diet.

Casein, have you ever heard of it? No? Me either until I began doing some research on this topic. Let me tell you it definitely opened my eyes! Casein is proteins that are commonly found in mammals milk with about 300% more in cow’s milk than in human’s milk. Casein has a variety of uses , from being a major component of cheese, to being used as a food additive, and even used as a binder for safety matches. As for food it has amino acids, carbs, calcium and phosphorus. Now for the kicker, here are the major uses of Casein. Paint, glue, cheesemaking, plastics, fiber, and protein supplements. Paint? Glue? Do I really want something in my body that is also used to make glue?

Going dairy-free may sound difficult depending on your lifestyle, but it’s not impossible. There are many substitutes for some of your favorite dairy products. Baking with milk is very common, but simply using equal parts water and juice will work just fine! There are also things like almond milk, oat milk, rice milk, soy milk, soy cheese, and non-dairy frozen desserts. Things have come a long way in our world today as far as organic and health foods available.

This info isn’t meant to draw you away from dairy products, but it is meant for you to take a good look at your lifestyle. Maybe you have discomfort, headaches, asthma, joint pain, bloating, gas, or an array of other symptoms and just aren’t sure why. Something as easy as less dairy or no dairy could be your fix. It might be something to look into.

So now what do you think…. Dairy: Good or Bad?

~ Your Health Dork ~

Raw Food Diet.

If any of you have read any of my previous blogs you know I’m not a fan of the word diet, but here I am using it in my subject line. This isn’t really by choice though…let me tell you why. On Saturday I went to a Raw Food Diet seminar, that’s what they call it! So really they are choosing to live a lifestyle of raw foods. Hey to each their own!

I’m not going to sit here and bash this lifestyle or try to sway you to get on board with it, but I will say that I left with a great deal of information. The gal that did it has been doing it for I belive it was 6 yrs now and had went to an institution to become very knowledgable in the area.

The raw food diet is simply foods that are minimally processed and in their natural state. A lot of people think it’s pink, uncooked meat, and sushi just to mention a few, but really it’s not that at all. Anything cooked above 118 degrees isn’t considered raw because the heating of it takes out all the benefits. Microwaves are a no-no!! Zapping your food for just a few seconds takes out all the benefits of the food.

Leafy greens, fresh fruit, seeds, nuts, good oils, and veggies are just a few of the examples of foods in this diet. These types of foods are high in enzymes which help break down the foods. We have them naturally in our bodies already, but to use the ones we already have uses 30% of our energy to break that food down. Foods that already have enzymes in them break down on their own requiring none of our energy. All living foods have enzymes.

Fruits and veggies are 70% water! That sounds like a lot doesn’t it? Well think about eating a lot of those throughout the day plus your normal intake of water… should be hydrated and ready to go!

One of my questions about following this ‘diet’ was “where are the proteins?” I always thought the majority of protein was found in meats. Well the darker the leafy green the more protein it has in it. Also an avocado had a great deal of protein along with good fats. The process of heating meats actually congeals the proteins together.  It turns to a jelly and once consumed that jelly is sitting inside your belly. Yuck!

If The Raw Diet sounds like something you’d be interested in there are tons of books out there about it. I’m just touching on it and sharing the information I received. It’s a very interesting concept so if it’s for you then bring on the Raw Food!

~ Your Health Dork ~

30 Days No Sugar.

Who’s up for the challenge with me? 30 days no sugar….. sound hard? I guess it depends if you have a sweet tooth like I do! But I know I can do it and I’m always up for a challenge….even thought it may only be with myself!

I’m not depriving myself of all fruits and their natural sugars, but I am limiting myself to only having them on the weekends and keeping it to a minimum.

Ok who is on board? Lets do this together 🙂 Let me know your thoughts.

~ Your Health Dork ~

Summer Fruits

Two words….. Farmers Market. Who doesn’t get excited to hit up the local farmers for their fresh produce? Nothing like fresh fruits and veggies!! Whether you plan to throw them in a recipe, grill them up, or snack on them raw they are simply irresistible!

I’m going to focus just on the fruits right now as I’ve heard some false info being tossed around. First of all, do you consider all fruits healthy? If you said yes then you are correct. There is a wide variety of health benefits linked to all different types of fruits. From the overwhelming amounts of antioxidants in berries to the positive effects papaya has on your digestive system, its countless.

So now I ask, would you ever think of a fruit to be unhealthy? I’m assuming majority of you are saying no… or maybe wondering why I am asking such a question. I’d never detour you from eating fruits, hey it’s better than a Snickers bar! But if you are focusing on losing a few lbs. then we need to look at the natural sugars each fruits contains.

Amount of sugar based on 100g portion size. 

Banana – 20g, Cherries – 13g, Pineapple/Apple – 12g, Orange -10g, Peach, Apricot, Watermelon, Papaya, Blackberry, Blueberry – 8g, Grapefruit – 6g, Strawberry – 5g.

Amount of calories based on 1/2 cup portion size.

Banana – 100, Blueberries – 84, Whole Grapefruit – 80, Pineapple – 75, Orange – 61, Papaya/Apple – 52, Strawberries – 50, Watermelon – 45, Apricot/Peach – 30, Cherries(3) – 5.

Fruits are amazing foods and OH SO GOOD!! Go get your week’s worth at the Farmer’s Market this next weekend and enjoy them before the summer gets away from us. Just keep in mind the above info to help make a better decision on exactly which fruits you are going to dive into. Maybe instead of 2 bananas today you’ll have one with a few strawberries.  And don’t forget your veggies!!

~Your Health Dork~

PS. I wrote this blog last night and look what I see online today…. check it out!!,,20609990,00.html


I had a Bad Day.

No one is prefect…even if sometimes you may think you are pretty close 🙂 If you are starting the change to improve your lifestyle and want to lose weight don’t go into it with thoughts you will never eat another piece of candy, dessert, cheese dip, ect. The minute you tell yourself, for example, sugar is off-limits you will want it even more. Don’t deprive yourself of anything, you need to live your life. Of course moderation is key. Don’t eat the whole bag of M&Ms, take a few, enjoy them, get it out of your system, and move on.

Having a day consisting of poor eating choices can really get you down and in a bad mood. Remember this mood and how you felt. Try not to let yourself go back to that place. Starting your day off with bad choices doesn’t mean you have to end your day the same way. If you start getting into that mood again stop right then and there and make a change. Don’t let the whole day get away from you before you realize you just blew a whole day. You are in control of your day, you will never get that day back, so change it around ASAP!

Need a little boost to get back on track in the middle of the day? Ask a friend to take a walk, go for coffee, read a book….anything to keep you busy and away from the kitchen. Get your mind off the first part of the day and move on. Google a motivational quote, some can really hit close to home for every single one of you. ASK ME! Tell me what’s going on and I’ll do my best to help you through the rest of your day!

When you go to bed that night, once you are at the end of your Bad Day, mentally prepare yourself for tomorrow. You are in control of what’s going to happen, make yourself proud, and kick your bad day to the curb. If you are a planner lay in bed and think of what you will eat for breakfast….even better lunch and dinner, snacks too. Don’t give yourself an option to have another bad day.

Remember we all have bad days. It happens. It’s ok. Hopefully not too often, but don’t give up when you do come across one. Put it in the past and move on to the future.

Bring on many, many GOOD DAYS!!!

~Your Health Dork ~

Breakfast: Yes or No?

We’ve all heard the saying “Breakfast is the most important meal of the day.” Well I’ll go ahead and say, that is a fact! Growing up our parents may have said it, but at that time it pretty much went in one ear and out the other. This time without letting the info slip away lets take a look at some of the reasons this statement is true.

Energy. Your body and brain need energy to function, food is fuel. If you choose not to eat breakfast by the time lunch comes around you are probably feeling fatigued. There is also a better chance that once you do finally eat you will overeat and may not end up making the best choices. Vending machine around? You may be headed straight for it and we all know those things don’t have the healthiest of choices.

Weight Loss. The first time you eat something in the morning your metabolism has begun for the day! Who wouldn’t want that? As we get older our metabolism slows down, so why not do one simple thing for ourselves and get that back up to speed. What you choose to eat for breakfast is a different story. People who choose healthier options for breakfast tend to choose healthier options throughout their day.

Investment. This is your body that is with you forever, choose to take care of it. Certain illnesses are caused due to lack of nutrition, don’t let your body be one of them. Maybe you want to sleep that extra 10 minutes in the morning, but in the long run is that 10 minutes really going to matter? Cherish what you have been given, not everyone has the option of eating breakfast.

Maybe you do eat breakfast, pat yourself on the back, but if you don’t hopefully one of these reasons above will at least get you to reconsider. Breakfast is a FREE meal, why would anyone not take advantage of FREE?

It’s your choice. Now choose.