Health and Nutrition Blog

July 25, 2017

“Those who make the worst use of their time are the first to complain of its brevity.”Jean De La Bruyere

They’re all around you: The former teammate from another division shows up to a 3 p.m. meeting fit, looking great and energized; the colleague who attended that 401K investment talk who rejiggered their portfolio to great results; the boss who, despite seeming to have a heavier workload than anybody on the floor, reads a book or two about team performance strategies per week. You want to look and feel better. You want an investment portfolio worth bragging about. Heck, you just want some time to read a book! These are often the moments when you decide that it’s time to make some time for yourself and that you’re going to improve something in your life. You’ve been considering it for months, but more importantly, you deserve it! Then something happens. Maybe something else demands your attention or you simply begin to doubt your choice. Just like that, your resolve starts to dissipate like the sand in an hourglass. Time becomes the e

July 14, 2017

Libido is such an interesting (and complex) experience that can be affected by so many things. And we’re not just talking about the obvious sex hormone testosterone here. Although testosterone levels can have a big (yes BIG) effect on sex drive there are a lot of subtle things that can be going on too. In this post we’ll dive into key diet and lifestyle factors that have been shown to increase testosterone and libido. Body fat: Did you know that low testosterone is linked with high body fat? Particularly visceral fat which is associated with a large waist circumference. You see, with more fat there is more of an enzyme called “aromatase” that converts testosterone to estrogen.  And what you want is to keep that testosterone not convert it. Losing the extra weight that has gathered around your abdomen and keeping it off has several health benefits including increased libido. Diet: Certain nutrient deficiencies can contribute to low testosterone. Not only zinc and vitamin D but if you

Posted in Health/Fitness, Healthy Tricks, Recipes by Mari Pizarro | Tags:
July 13, 2017

Do you love your breakfast smoothie but are longing for variety? I get it, some of you might just want to add variety for days when there’s a few extra minutes to spare, having a satiating meal composed of protein and good fats can help with blood sugar management, metabolism and weight maintenance. This is because good protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts. Breakfast Food #1: Eggs Yes, eggs are the “quintessential” food. And for good reason! No, I’m not talking about processed egg whites in a carton, (gross!) I mean actual whole free range or organic “eggs” (preferable from your local farmer). Egg whites are OK but only as part of the whole deal. Egg yolks are the real nutritional hero here. The mighty yolk contains vitamins, minerals, antioxidants, and healthy fats. Eggs have been shown to help you feel full

Posted in Healthy Tricks, Recipes, Uncategorized by Mari Pizarro | Tags:
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?

Posted in Health/Fitness, Healthy Tricks, Recipes by Mari Pizarro
June 20, 2017

Determined leaders are the strongest and most successful. But where does their determination, their seemingly natural fortitude come from? Does one have to be born with it or is it a trait that can be cultivated? For me, determination is the combination of a leader’s motivation and passion to achieve a noble goal coupled with a calculated plan for success. A great plan isn’t likely to be well executed without passion, and a passionate leader without a plan is like a captain without a ship. The most determined leaders are the ones with emotional strength that is not easily shaken. You can see this in business, sports or even certain people fighting illness. Determination is not about the absence of fear, but rather the ability to be brave in the face of fear. It’s fantastic if you’re brimming with natural determination. It has probably served you well in life. But even if you’re someone who tends to live with anxiety and worries too much about the risks, there are things you can do to help build your internal determination. Five Cholesterol Myths and What to Eat Instead

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.

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 hormone

Posted in Health/Fitness, Recipes by Mari Pizarro

May 24, 2017

You may have this weird kind of relationship with your “weight”. I mean, it doesn’t define you (obviously). What you weigh can matter but only to a certain extent. Let’s look at your waist circumference (well… you look at yours and I’ll look at mine). Waist Circumference (AKA “Belly Fat”) Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs. THAT is what we’re talking about here. Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases). Yup – that apple or beer belly shape! And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there. This internal fat is called “visceral

Posted in Health/Fitness by Mari Pizarro