Month: January 2020

What’s it Mean to Have a Plant-Based Diet?

Plant-based diets are growing in popularity because of their link to a number of health benefits. If you’re thinking you could never go plant-based because you can’t – or don’t want to – give up meat, you don’t need to! Having a plant-based diet doesn’t necessarily mean you’re vegetarian. It means that the majority of foods you eat are derived from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans.
The Mediterranean diet is one example of a plant-based diet that also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often. This way of eating was recently cited as the best overall diet for health and weight management. Studies have shown that following the Mediterranean diet reduces your risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and memory disorders like Alzheimer’s and dementia.
Here are descriptions of different versions of a plant-based diet:
  • Semi-vegetarian or flexitarian: includes eggs, dairy foods, occasionally meat, poultry, fish, and seafood.
  • Pescatarian: includes eggs, dairy foods,

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Experts Say This One Thing is the Most Important for Lifelong Health

I heard an interview recently with a researcher who asked dozens of nutrition experts what they think the most important thing is when it comes to achieving lifelong health. Being nutrition experts you’d think their advice would center around food. How to make healthy food choices. How to get more vitamins and nutrients. How to cut back on unhealthy foods. But, it didn’t. Every single nutrition expert interviewed for the piece said that the number one factor for sustaining optimal health is exercise.
The experts agree that exercise isn’t just valuable as a way to burn off excess calories. In fact, they think its real value is in its ability to help you form lean muscle. When your body is made up of lean muscle it not only burns more calories when you’re active, it also raises your resting metabolic rate so you burn more calories even when you’re doing nothing. And as we age, maintaining lean muscle is even more important because your metabolism naturally slows down as you get older.
So, although you may have heard about all different types of wonder pills and supplements that supposedly stimulate your metabolism –

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How to Crush Your Goals in 2020

When it comes to achieving your goals – whether they’re fitness goals, life goals, financial goals or relationship goals – there’s one factor that is absolutely non-negotiable and that’s commitment. In the fitness realm, there are many things that can derail your success. Boredom, work stress, family obligations, not seeing results quickly – these are all things that can toss you right off the path if your commitment is lacking.
Here are some ways to keep your commitment level high and ensure you keep making progress toward being your best self.
  • Go for small and achievable goals. The number one reason people don’t achieve their goals is because they set out to do too much all at once. I get that you may want to exercise 5 times a week, lose 25 pounds, quit smoking, eat more vegetables and drink more water but setting out to do all that at once is not realistic. Instead break it down into small steps that are achievable and won’t leave you feeling overwhelmed.
  • Put your goals out there. It’s proven that people are more likely to achieve their goals if they make them known to others.

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I joined Synergy 10 weeks ago and I have lost 12.5 pounds and have lowered my body fat % from 40.2% to 31.3%. I feel thinner, stronger, and more energetic. The interval training breaks the workout into six 9-minute sections, so it never feels tedious. The coaches I see (Emilia, Sean, and Brad) are excellent! Not only are they friendly and encouraging, but they are able to adjust the workout to accommodate all ability levels in the class. I highly recommend Synergy. I just signed up for three more months.