Archive for April, 2012

If you’re having trouble sticking with your plan it may be time to find an accountability partner.  This is someone who will keep you from getting off track, especially when you socialize.  It doesn’t necessarily have to be your spouse or partner.  You should be able to call him or her when you are feeling vulnerable to sabotage and temptation, so they can “talk you down” from something you’ll regret – food or drink – after it’s consumed.  Choose this person wisely.   Studies show those who have an accountability partner have a much higher rate of success in every endeavor.   
If you need a professional accountability buddy give us a call at 513-233-3484 or shoot us an email


            There was an interesting quote I came across the other day that I liked regarding exercise and fitness.  I feel more people need to refocus their energies on the outcome using a macro-level approach instead of the “right now” approach.  Here’s the quote: “It’s a lifestyle- train like there’s no finish line.” When I work with clients I always try to explain that fitness and what you do with your health is an ever changing journey and that you need to adapt to certain situations day in and day out.  A lot of people begin an exercise program measuring their health and fitness levels based on a number on the scale.  Most of the time that number doesn’t measure up like they want it.  Then, the de-motivation process begins. 

            Instead of looking at exercise and healthy nutrition in this sense, look at the situation as a lifestyle and when making choices with fitness and nutrition see the body as a temple and cherish it by eating quality foods, cleaning the systems with consistent exercise, and resting with adequate sleep.  If you’re overweight and out of shape it didn’t happen overnight.  It was the collection of years of living a bad, unhealthy lifestyle, making poor food choices, and tons of sleepless nights with large amounts of stress. Check this out: If you only consumed 20 extra calories than your body needs per day, in 25 years that’s an extra 50 pounds of unwanted weight gain.  So, if you’re goal is to lose some lbs, begin the journey knowing up front that the weight loss will come in time and there is no quick fix.  It took a long time to gain so it will come off the same way.  Any right now, quick fix approach will not work in the long term.  Discipline yourself to be consistent, building upon each day in its own, making a conscious effort to adapt to pitfalls of life without losing focus on the new lifestyle you created for yourself.


It’s been awhile.  The last month or so I’ve been doing some research on various topics.  Today, I’d like to share some information on Dairy and help you determine whether or not you should include it in your nutritional game plan.  So, I’ve been sticking with this Paleo diet a little over 2 months now and I’m seeing amazing results.  Not only am I more energized, I’m sleeping better, my joints don’t ache, and my acid reflux is non-existent.  Just a basic rundown of the Paleo diet:

  • No starches of any kind including bread, pasta, grains, and everything else that is processed in a box.
  • No dairy. Milk products and all things included from yogurts to cheeses. Eggs are allowed.
  • No legumes. This one I didn’t understand because of their great balance between protein and carbohydrate.
  • What do I eat? Well, all protein sources from lean animal meat preferably organic or grass-fed.  These items include lean beef, turkey, chicken, and pork. Also, wild-caught fish as fresh as possible.  Fruits and veggies with limited amounts nuts and seeds.

Being dairy free I believe is the reason for most of the change.  In the past few months, two of my clients both went on different diet plans, one Vegan and the other Paleo from above.  The common denominator with both is the No-dairy approach.  The two had their cholesterol tested pre and post diet.  The results were amazing.  One decreased their total cholesterol by 60 points.  The other increased their good cholesterol by 30 points.  Unbelievable numbers!

We are the only mammal that drinks milk beyond infancy.  In 2001 the average child consumed 104 quarts of cow’s milk.  The milk myth has spread around the world based on the flawed belief that this protein and calcium-rich drink is essential to support good overall health and bone health in particular at any age.  It is easy to understand that the confusion about milk’s imaginary benefits stems from the fact that it contains calcium – around 300 mg per cup.

But many scientific studies have shown the detrimental health effects directly linked to milk consumption. And the most surprising link is that not only do we barely absorb the calcium in cow’s milk (especially if pasteurized), but to make matters worse, it actually increases calcium loss from the bones. What an irony this is!

Here’s how it happens.  Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. You see, calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is – you guessed it… in the bones.  So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk.  Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.  Research statistics show that the countries with the lowest consumption of milk have the least amount of fractures in their population.

I’m not even going to get into the way our milk is produced in this country.  Hormone and antibiotic injections along with the genetically modified feed the cattle gorge.  That’s a whole other ball of wax.  Check out the following reasons why you should stop eating dairy:

1. Cow’s milk is intended for baby cows.  We’re the only species (other than those we are domesticating) that drinks milk after infancy.  And, we’re definitely the only ones drinking the milk of a different species.

2.  Hormones. Not only are the naturally-present hormones in cow’s milk stronger than human hormones, the animals are routinely given steroids and other hormones to plump them up and increase milk production.  These hormones can negatively impact humans’ delicate hormonal balance.

3.  Most cows are fed inappropriate food.  Commercial feed for cows contains all sorts of ingredients that include:  genetically-modified (GM) corn, GM soy, animal products, chicken manure, cottonseed, pesticides, and antibiotics.  And, think about all the pesticides that are sprayed on the feed for the cattle. Very toxic!

4.  Dairy products, when metabolized, are acid-forming.  Our bodies are constantly striving for biochemical balance to keep our blood at 7.365 pH.  Eating excessive acid-forming products can cause our bodies to overuse some of its acid-balancing mechanisms, one of which is the bones.  Alkaline calcium is stored in the bones and released to combat excessive acidity in the body.  Over time, bones can become fragile.

5.  Research shows that the countries whose citizens consume the most dairy products have the HIGHEST incidence of osteoporosis.

6.  Most dairy cows live in confined, inhumane conditions, never seeing the pastures of green grass they were intended to eat.

7. Most dairy products are pasteurized to kill potentially-harmful bacteria.  During the pasteurization process, vitamins, proteins, and enzymes are destroyed.  Enzymes assist with the digestion process.  When they are destroyed through pasteurization, milk becomes harder to digest, therefore putting a strain on our bodies’ enzyme systems.

8.  Dairy products are mucous-forming. They can contribute to respiratory disorders.  When I remove dairy and sugar from the diets of my clients, they stop experiencing hay fever and seasonal allergies.

9.  Research links dairy products with arthritis. In one study on rabbits, scientist Richard Panush was able to PRODUCE inflamed joints in the animals by switching their water to milk.  In another study, scientists observed more than a 50% reduction in the pain and swelling of arthritis when participants eliminated milk and dairy products from their diet.

10  Most milk is homogenized, which denatures the milk’s proteins, making it harder to digest.  Many peoples’ bodies react to these proteins as though they are “foreign invaders” causing their immune systems to overreact.  Research also links homogenized milk to heart disease.