Health and Nutrition Blog

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
May 16, 2017

Are you resigned to not sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing.

Sleep is something we all do every day and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you k

Posted in Health/Fitness 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

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,

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

Posted in Health/Fitness, Healthy Tricks, Recipes, Uncategorized 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 s

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 pe

Posted in Recipes by Mari Pizarro
February 23, 2017

“A dream doesn’t become reality through magic; it takes sweat, determination, and hard work.”—Colin Powell My coaching practice exposes me to a wide variety of people from multiple cultures every day. Generally speaking, they fall into three basic categories: dreamers, risk-takers, and those unmotivated to take any action at all. Dreamers tend to well… dream. They dream about ideas, places, cultures, adventure, and new beginnings. But when obstacles arise that challenge their ability to turn their dreams into reality, they abandon them and move on to the next thing. Maybe someday… Risk-takers don’t stop; they keep going. For them, a dream is a goal with a deadline. They take risks knowing that things will get difficult, and when they do, they tell their “inner tough” to get going! The unmotivated often take some action, move forward, and then stall—usually out of fear. Content with the status quo, they believe that dreams are just dreams that will never come to fruition. Pessimists, they resist change wit

Posted in Mindset by Mari Pizarro

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