Let's Talk About Ultra-Processed Foods

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Let's Talk About Ultra-Processed Foods

Navigating the nuanced world of ultra-processed foods can feel overwhelming, especially when trying to maintain a balanced, healthy lifestyle. In this five-minute video, I sit down with registered dietician Tarah Valenti from CustomFit to discuss practical tips on how to approach these foods without stress or guilt. Whether you're trying to make better choices or just curious about the role of ultra-processed foods in our world, this conversation will leave you with insights to stay sane and nourished.

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Resistance Training for Improved Bone Density at Any Age

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Resistance Training for Improved Bone Density at Any Age

Back in January of 2023 one of my awesome longtime clients asked if I could do a few virtual training sessions with his mom to help her with some exercise suggestions. A few 30 minute sessions turned into a regular weekly routine of two 50 minute strength and mobility sessions for almost a year now. This week she showed me the results of a recent Dexa scan that noted "Significant change: increase in femoral neck mean bone density of 5.9%" and some other cool stuff. 

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What is a healthy amount of alcohol to consume?

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What is a healthy amount of alcohol to consume?

“What is a healthy amount of alcohol to consume?” Here’s a shorter clip from a longer conversation I had back in October with registered dietician Tarah Valenti from CustomFit. She sheds some light on this important topic perplexing lots of folks.

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Can I Exercise if I Get COVID?

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Can I Exercise if I Get COVID?

It’s definitely COVID and flu season. And despite all our best efforts some of us are going to get sick. A handful of my virtual clients and friends have come down with mild (thankfully) COVID cases already this month. Some feel crummier than others. In my universe no one has (knock on wood) had a super rough go of it. They describe it mostly as a general nuisance and a foil to their plans of being productive and active. Folks have asked me “can I still exercise?” I can’t answer that for anyone. There is no universal guidance on whether one can/should exercise with COVID. Obviously one should avoid the gym and other people so as not to spread their germs. I’ve dug around trying my best to get an answer and like so many things in the realm of health and wellness, “it depends”. 

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Jim’s DIY Kimchi & Sauerkraut Recipes

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Jim’s DIY Kimchi & Sauerkraut Recipes

I try to get in at least two fermented foods/day (some experts recommend as many as five!). I eat Greek yogurt, berries, basil seeds and local honey for breakfast which counts as one. And then I add a cup of sauerkraut or kimchi to my lunch or dinner. The brand Peter and I like the most is Wildbrine. Well… it was until my client Jim started giving me his homemade sauerkraut and kimchi! Understandably making your own fermented food isn’t for the weak of heart (or gut!). But for those with a DIY spirit who enjoy growing and making your own food I asked Jim to share how he makes such yummy and beautiful fermented foods at home. Here’s his recipe!

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Nutrient Stacking: Building a Meal Based on Your Health Goals

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Nutrient Stacking: Building a Meal Based on Your Health Goals

One of my favorite sayings as a trainer is movement is medicine. It’s so true. But food is the original medicine and is often overlooked as the most natural way to influence our health. Here’s an example of how I’ve used recent research about food to create a super yummy and super impactful meal perfect for pre- or post-workout.

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Try "Exercise Snacks" for Better Health and Fitness

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Try "Exercise Snacks" for Better Health and Fitness

"Exercise snacks" are having a moment in the mainstream media and I’m loving it. I've talked for years with clients about the benefits of supplementing longer, traditional workouts with "little bites of movement" throughout the day. Sitting for hours and not moving is the enemy to good health for so many reasons. So finding ways to get up and do something awesome for your body (and your cells) is key to better health. Don't get too bogged down with the protocol. Just embrace the concept of trying to get up and do some intentional movement at least every hour of the day.

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Can a “Heart Attack Test” Spot Early Signs of Heart Disease?

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Can a “Heart Attack Test” Spot Early Signs of Heart Disease?

As I settle into my mid-40s I’m starting to take closer and closer looks at my biomarkers. While I bust my butt to exercise and eat well I’ve always had to keep an eye on my LDL (“bad cholesterol’). In addition to their amazing good looks, intelligence and humility, I also inherited that from my parents! So I recently scheduled a quick and easy imaging test of my heart to better understand my heart health and risk for future heart disease.

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