How Carbohydrate-Rich Food Impacts Gut Health

Gut health is currently a hot topic. The subject of gut health is emerging in research, getting lots of media attention, and creating a probiotic boom on retail shelves through products like kombucha and kimchi. Search Google and you’ll find an overwhelming amount of articles with titles like “How to Heal Your Gut”, “Eat This to Keep Your Gut Happy”, “Healthy Gut, Happy Mind,” and many more. There’s no denying that our gut impacts our overall health. All foods influence your gut microbiota, which is why the type of food you eat, including quality and source, matter. To understand the gut and how it impacts our health you’ll first need to know about the bacteria that populate it. Continue reading

5 Reasons to Go Whole Food Plant-Based

As we (thankfully) step into 2021, we are hearing from more and more new viewers of The Whole Food Plant Based Cooking Show that they are taking their first tentative steps towards making the life-changing decision to switch to a plant-based diet. This uptick in interest is yet another indicator to us that Veganuary (January) 2021 will kick off what will prove to be a profound year of global transformation as the world moves towards recovering from the devastation of COVID 19 and the chaos of the last few years.

When we hear of people making the switch to a whole food plant-based diet, we are always interested to hear their reasons why. What we hear back tends to run along some common threads so we thought it might be useful to outline the five main reasons people make the shift to a plant-based diet. Whatever your initial reason for making the switch may be, learning about all of the other good reasons to live a plant-based lifestyle can serve as motivation to make your switch permanent. You will find a great selection of recipes in our our new book Plant Based Cooking Made Easy. Continue reading

10 Tips to Lower Coronary Heart Disease

Not all signs of an impending heart attack are obvious and the subtle signs which go unnoticed can still result in a deadly outcome, adding to the tragic statistic that makes Coronary heart disease (CHD) the leading cause of death for men and women in America. Numbers don’t lie, and they’re staggering: Every 43 seconds, an American succumbs to coronary heart disease — that’s 2,000 lives a day. Some knew they had unhealthy hearts. Some didn’t recognize the early warning signs. CHD is the number one killer of both men and women in the US.

Here are 10 tips to reduce the risk of developing this deadly disease. Continue reading

5 Tips for a Healthier Holiday Season

And just like that, the final act of 2020 and its festive holidays are once again upon us. Albeit this is an unusual year for many, for we the fitness community, between our squats, bench presses, and curls, like to celebrate with the best of them. But how can we remain motivated in a year in which much seems upside down and even the tools in which we utilize to forge our physiques remain, for many, closed.

The old adage that nutrition equates to some 90% of results is false. Is that to say that with near perfect eating we would look 90% of how we wish to? Fitness results are akin to the tripod of success in training, recuperation, and nutrition. But come the holiday season, it’s easy to swerve off track and even remain there until the coming new year.

Here are 5 tips that you can implement right now to help remain faithful to health and fitness, yet reasonably enjoy yourself this holiday season. Continue reading

How to Combat Emotional Eating During the Holidays

Since COVID hit in March, many have integrated wine and a medley of chocolate chip cookies into a daily diet. It seems like there is extra time to binge watch Netflix and food. This holiday season, in addition to the stresses of everyday life, there will be even more emotional triggers that may drive us to overindulge. Being with certain family members or being further isolated from family can cause us to have certain visceral reactions and emotions. Many of us turn to food to deal with these added stressors. Often it makes us focus on the pleasure of taste and texture, and lets us detach ourselves from our emotions.

These behaviors can become habitual and we begin to look to food to escape our current stress or feelings. Here are 7 tips on how to head into this holiday season with self-care and self-love. Continue reading

6 Amazing Benefits of Drinking Coffee

You’ve heard it all before. Yes, the slew of nasty comments from those caffeinated-beverage-naysayers. Coffee will give you bad breath! Coffee will stain your teeth! Coffee will give you adrenal fatigue! Coffee will keep you up all night! Pish, posh. Coffee will give us more time to do important tasks that we likely procrastinated during the daytime. Things like clean our houses, do our laundry, do our taxes, or just peruse Pinterest for hours on end. What if we were to say, “Coffee will improve your overall health!”? That got your attention, didn’t it? Perhaps even the attention of non-coffee drinkers alike.

Humor aside, coffee has some serious benefits. The coffee drinker can reap advantages such as: potential diabetes prevention, liver preservation (especially for the alcohol drinker), improved energy levels and brain function, cardiovascular protection, and more! Without further ado, here are some super amazing benefits of drinking coffee, that make us feel a little less guilty for our supercharged habit. Continue reading

Tips for a Plastic-Free Holiday

Did you know that turkey day is actually a very trashy day? But it doesn’t have to be that way. Too much plastic is needlessly purchased for the holidays. Are you ready to say goodbye to needless plastic this holiday season?

My new book called Say Goodbye To Plastic: A Survival Guide To Plastic-Free Living is packed full of tips to help newcomers to the plastic-free lifestyle as well as inspire practiced veterans to continue to dramatically reduce their holiday waste print. Studies have shown that very year Americans needlessly throw away 25% more trash between Thanksgiving and New Year’s than any other time of year.

Let’s bring on the holiday cheer this year (yes, even in a pandemic) and put the brakes on using and discarding plastic. After all, why pay money for plastic packaging that is destined for disposal when you can save money and our planet by opting for biodegradable solutions and reusables instead. Continue reading

How to Exercise with a Face Mask

Burning fitness question of the moment: If you have to wear a mask to work out, what’s the right way to do it? And how to do it with an activity like rowing that’s often high-intensity? Is it even a good idea?

 

Many of us don’t have a choice in the matter. Our gyms have decided that the only way we’re getting back in is if we wear a mask, even while working out. Other gyms and states have decided that wearing a mask while doing the actual workout is optional, although you have to wear one any time you’re not working out.

If you’re a fitness professional, though, it may come down to a choice between putting that mask on and working. The good news is, you don’t have to choose. It IS possible to wear a mask while working out or teaching. We dive in. Continue reading

5 Tips for Balancing Remote Work and Full-Time Parenting

Many parents are currently navigating an entirely new normal: Working from home while taking care of their kids full-time. As school picks back up and many kids remain at home for remote learning, figuring out how to balance their schedule and a full-time job sometimes feels totally unmanageable.

Most parents have had experience working remotely in one-off, unplanned situations. However, working at home day in and day out for the foreseeable future while also caring for (and in some cases, teaching) kids at home proves to be a major struggle without careful planning where needed and flexibility when possible. Continue reading

Enhance Your Workouts with Pyramid Training

I didn’t create the Pyramid workout method. I learned it in the ’80s at the Naval Academy when working to improve my own PT scores and have been using it, altering it and developing new routines ever since.

Below is a recent question I received…

Stew, I like your pyramid workout and have used it to help me with my Army fitness tests in the past. What other uses do you have for them? Have you ever considered mixing them with other exercises, military-style events, new combat fitness test events, and cardio workouts? Just wondering what you think and how you would break up each set? Continue reading