3 Supplements You Should be Taking if You’re Over 45 Years Old

June 29, 2017

Yes, while I am an advocate of getting your nutrients from food first sometimes your nutritional needs need to be supplemented. Unfortunately there are just some all-too-common nutrients that I keep confirming we simply don’t get enough of.  And they’re absolutely critical to optimal health and wellness.  Especially as we age. Here I sifted through the supplementation needs of my clients and what’s available on the market and boiled them down to three. Supplement #1: Vitamin D If you live in North America chances are you are low in vitamin D.  It’s the “sunshine vitamin” and we just aren’t able to hang out outside every day of the year (not even for 10-15 minutes per day.)   Vitamin D is very important for everyone but especially women over 45.  Want to know why? It helps to protect our bones! Vitamin D helps our body absorb and keep the calcium we get from our food and drinks.  And we all know that calcium is one of the main things our bones are made of. Want to know something fu

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Posted in Health/Fitness, Healthy Tricks, Recipes by Mari Pizarro
June 6, 2017

I’m jumping right on a few of the most damaging cholesterol myths because I make sure we’re on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall. In fact depending on what it’s combined with it can have opposite effects on your arteries and heart. Yes, opposite! So cholesterol is just one component of a compound that floats around your blood. These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”. They’re grouped into two main categories:

  • HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
  • LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence its bad rep.)

And yes, it’s even more complicated than this. Each of these categories is further broken down into subcategories which can also be measured in a blood test. So “cholesterol” isn’t simply cholesterol because it has very different effects on your body depending on which other molecul

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Posted in Health/Fitness, Recipes by Mari Pizarro
May 31, 2017

You may feel tired, cold or that you’ve gained weight.  Maybe your digestion seems a bit more “sluggish”. It might be that your metabolism is slow. But why does this happen?  Why do metabolic rates slow down? What causes my metabolism to slow down? Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories). But don’t worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it’s so complicated I’m only going to list a few of the common things that can slow it down. Examples of common reasons why metabolic rates can slow down: ●   low thyroid hormone ●   your history of dieting ●   your size and body composition ●   your activity level ●   lack of sleep We’ll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low thyroid hormones

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep yo

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Posted in Health/Fitness, Recipes by Mari Pizarro
May 9, 2017

Yes, we’re talking testosterone.  That muscle-building hormone.  But I’m not going to recommend that you take any anabolic steroid hormones or anything like that. I am going to give you two solid tips on how you can boost your testosterone levels naturally with two natural supplements.

Tip #1: Get enough zinc

Zinc is an essential mineral that helps with a number of processes in your body (it helps over 300 enzymes).  Zinc helps your immune system, helps to produce critical proteins and DNA, and also helps with wound healing.  Enough zinc is necessary to maintain healthy skin and for optimal ability to taste and smell.  Zinc is an antioxidant and can be supplemented to support optimal levels of testosterone because it helps the enzymes that converts cholesterol into testosterone. Good sources of zinc include egg yolks, and shellfish but also plants can provide zinc such as beans and nuts.  The best dietary source of zinc are oysters. The daily recommended dose of zinc for men is 11 mg/day (for women it’s 8 mg/day).  Low zinc levels are rare but tend to occur in athletes, vegans and people who sweat a lot (zinc is lost in sweat).  And low zinc levels have been l

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Posted in Health/Fitness, Recipes by Mari Pizarro
May 2, 2017

Oh my gosh – nutrition and diet info is everywhere! And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right? Well, maybe… Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health. Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it. What you eat and drink The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.  Don’t get me wrong limiting the amount of what you eat can certainly help you lose some weight but that’s simply not the only factor for long-term health and maximu

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Posted in Health/Fitness, Healthy Tricks, Recipes by Mari Pizarro
April 25, 2017

This word “metabolism” is thrown around a lot these days.  What it really means is that your metabolic rate technically describes all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do. You know that if your metabolic rate is too slow you might gain weight easily and perhaps lack energy throughout the day. But what exactly does this all mean? Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible. Metabolism includes how the cells in your body:

  • Allow activities you can control (e.g. physical activity, etc.).
  • Allow activities you can’t control (e.g. heartbeat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.

So when you put all of these processes together into a system, let’s call it metabolism, it’s easy to imagine that these can work too quickly, too slowly, or just right. Which brings us to the definition of “metabolism”. Metabolism or metabolic rate: This is how fast this system works and is measured in calories (yup, those calories!). The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all

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Posted in Health/Fitness, Healthy Tricks, Recipes by Mari Pizarro
April 19, 2017

Sometimes holiday feasts are a surreal experience. And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days. The problem is that sometimes it doesn’t always stop there. Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time. Here are three simple strategies to avoid overeating at meals. (Psst, turn these into habits and ditch the willpower!) Tip #1: Start with water When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast. Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’). Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism. Win-win!

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Posted in Healthy Tricks, Recipes by Mari Pizarro
March 2, 2017

Enjoy my celery soup! Main ingredient’s benefits: Celery is very rich in vitamin K and also contains folate, vitamin A, potassium, and vitamin C. Dietary fiber – despite being mainly water, celery also provides a fair amount of dietary fiber. This versatile vegetable it’s refreshing and provides natural sodium and electrolytes to nourish our cells.

Creamy Celery Soup

1 bunch of celery chopped 1 cup of raw cashews 3 garlic cloves Juice of one lime or lemon Sea salt, to taste 1 tbsp extra virgin olive oil 1/2 tsp apple cider vinegar To serve: olive oil, freshly ground black pepper, lime, fresh coriander seeds or cilantro. Add all ingredients to a blender and pulse until completely combined. Taste and season more if needed. Serve right away with olive oil, lime juice and black pepper and fresh herbs. If served later, store in the fridge. Body Love Uncooked!

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Posted in Recipes by Mari Pizarro