Green Tea vs. Black Tea

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people. Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post. Green tea vs. black tea – What’s the difference? What do green and black teas have in common? First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this? The difference lies in how they’re processed. If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the color and flavonoids which are the antioxidants. Hence you have green tea. If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up …

March Membership Interview – Dr. Candace Holmes, Neurofeedback Practitioner/Mobile Chiropractor

This month’s free membership interview is with Dr. Candace Holmes, a Neurofeedback Practitioner/Mobile Chiropractor. Chiropractic work is a hands-on therapy that involves the adjustment of the spine.  The human brain as well as all of our nerves are connected to the spine, so the act of chiropractic adjustment affects various parts of the body.  It helps decrease injury, boost the immune system and can help decrease stress and anxiety.  Dr. Holmes explains that getting adjusted by a chiropractor can start from the moment of birth and should be done for an entire lifetime.  Chiropractic adjudgment helps to maintain health as well as alleviate pain that a patient may be experiencing. Neurofeedback therapy involves placing a cap monitor that is connected to a computer on a patient’s head and monitoring the patient’s brainwaves.  The initial assessment helps Dr. Holmes understand what level the patient’s brain is at and where they may need improvement.  Once the initial assessment is done, Dr. Holmes explains to the patient the 4 different categories where their brainwaves are most active.  The process is easy and can be done on children and adults.  It is very effective …

New YouTube Channel and My Fun Run!

I am super excited to release my new and improved YouTube Channel!! On the channel, I will be loading videos of fun quick workouts, fitness tips, interviews with other fit pros and some funny light-hearted snippets of my fitness life.  This month I released the video “LET GO FORE A JOG”. In this video I take you on a quick jog – I start off with a few dynamic stretches (leg swings, high knees, jog in place, etc.), go on a 30-minute jog, and end with some static stretches (side lunge stretches, straight leg stretches, squats, quad and hamstring holds, etc.)  Let me know if this helped you on your run or walk. If you enjoyed – PLEASE – hit the “like” (thumbs up button on video) and subscribe. Enjoy the video and thanks for watching!

Protein – How Much is Enough?

Protein is not just for great skin, hair, and nails; it’s critical for health. Without it, you wouldn’t be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods. Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein’s great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management. Protein is important, and this is a given. There are a few factors to consider when calculating how much protein we need. I’ll go through those calculations with you, then I will list the amount of protein in some common foods. How much protein is enough There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need. Start with the minimum recommendation of 0.8 g/kg (0.36 g/lb) per day. So, for a 68 kg (150 lb) healthy non-athlete adult, this is about 55 g protein/day. Mind you, this is a minimum to prevent protein deficiency. It’s not optimal for good repair, digestion, immune function, muscle/bone building, …

Mediterranean Diet 101

The Mediterranean diet is one of the most studied diets out there. It’s based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid-20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease, the #1 killer. So, they set out to find what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive. Eating a Mediterranean diet is linked with Less overweight and obesity (it’s better than low-fat diets) Better blood sugar control (for diabetes and metabolic syndrome) Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides) Reduced risk of Parkinson’s and Alzheimer’s diseases Fewer cancers (breast & colorectal) Less premature death Overall, it’s simply really good for you. PRO TIP: Recent research even links the Mediterranean diet to better gut microbes! This makes sense when you feed your friendly gut microbes their favorite foods including fiber, fruit, and vegetables. Here’s another bonus: Many people who start eating a …

FREE Monthly Membership Interview with Sherrie Danzig, Sleep Expert

I am happy to announce that the monthly membership is now absolutely free!  I wanted to make sure you all got a chance to get all the life-changing resources that you could in order to live your healthiest and happiest life ever!  So, make sure you sign up here to get your password and username: www.buildbodywealth.com/become-a-member To get access to your FREE membership… With this membership you will get new monthly content that includes: Interviews with other health professionals – giving you tips and tricks on creating a super healthy and fit life A workout video from me to keep you in shape whether you are on the road or in the comfort of your home Recipes for healthy whole food meals that you and the family can enjoy And so much more! Just click here to join. This month’s free membership interview is with Sherri Danzig, a sleep expert who learned the hard way that quality sleep is essential to the body’s performance.  Sherri’s wellness journey began 25 years ago.  Her recovery from debilitating back pain using energy medicine inspired her founding Wellness Resources International, whose mission is to …

What to Avoid if You Get Migraines

Migraine headaches can be terrible. The pain, vision problems (including aura), nausea, etc. can be debilitating; especially if they stick around for hours or even days. Migraines affect about 15% of adults, so they’re fairly common. And, while the exact cause is not known, there are lots of known triggers. Many foods and drinks are common triggers of migraines. You may have noticed certain foods, and drinks trigger your migraines. Sometimes the migraine comes on within an hour of the food/drink. Other times it may happen several hours, up to a day later. Avoiding these triggers can help. One of the main ways these foods and drinks trigger migraines is by their action on the blood vessels in the brain. When the brain’s blood vessels constrict and then dilate (widen), this seems to cause migraines. Many of the foods I’m listing below affect the constriction and dilation of blood vessels during a migraine If you or someone you care about suffers from migraines, this post lists common triggers. Avoiding these can be a great tool to reduce these uber-painful headaches. You may be sensitive to one, or many of these …

Healthy Fats and Dangerous Fats

All fat is NOT created equal! Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting. Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important. As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? So, let me give you a definitive list of the fats to use, and the fats to ditch. Health-boosting fats Health-boosting fats are from: Nuts (i.e. almonds, cashews, macadamia) and seeds (i.e. hemp, flax, chia) Fish Seaweed Pasture-raised/grass-fed animals/eggs Olives Avocados Coconuts I love “virgin” oils, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!). According to the World Health Organization’s Codex Alimentarius: “Virgin fats and oils …

Turmeric – Is It Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller). Turmeric contains an amazing anti-inflammatory, antioxidant compound called “curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies show that a diet high in curcumin is 100x more beneficial than that of a traditional diet. Health benefits of curcumin There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric). Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects). Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts …

I Don’t Have Time To Work Out!

I recently met a lady who was in a rush.  We were talking about a fitness magazine and it prompted her to say, “I need to go to the gym and workout – I know I do.  But I just don’t have any time, it’s just not a priority.”  As I silently listened, she went on to say, “But it should be a priority”.  I thought it was profound how in a split second as she listened to her own words, she realized that saying “I don’t have time” really meant “it’s not a priority”.  The part where she went on to say that she should make it a priority was really the Game Changer moment.  It was the moment where something on the inside told her that something needed to change.  I didn’t say a word, I was just there to listen. How many times have we had a similar situation where we say we don’t have time for something but in reality, we know that it’s really that we have not prioritized that behavior or action?  We live in an era where life seems to move really fast.  …