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An increasing number of people are understanding the important role a healthy lifestyle plays in the quality and quantity of life. Whether you have tried numerous times to reach your desired health improvement goals (without sustainable success) or are looking for a fresh, new perspective on achieving a healthier and more vibrant YOU, a Health Coach can help you reach and maintain your goals.

It’s hard for me to even say it, but the week of Thanksgiving is upon us. Through my lifestyle and health coaching, I’ve heard many concerns about “staying on track” during the holidays as family and friends may coerce you to “Enjoy yourself,” “Throw caution to the wind,” or more challenging, “Why eat this way?” We hear this almost every day, so the holidays should be no exception. However, it may be on these traditionally festive days, when even more elaborate foods beckon that we feel temptation even greater. Let’s review several Survival Skills (SS) that will leave us feeling victorious! It is easy to “stay on track” when we have a strategy in mind. Start now and plan your holiday meals; the more specific you are, the more successful you will be. My newly released, FREE eBook, “Phyto-Phabulous” Holiday Magic—Favorite Plant-Based Recipes, provides great ideas to guarantee your success. First, think about your family and friends. They know that their traditional foods are good, but we know that they aren

What Doesn’t Kill Us, Makes Us Stronger…Well, Maybe! When it comes to being stressed, we all have stories to share. One story that we can all weigh in on began in March, 2020, as the Covid-19 pandemic reared its ugly head. This novel, highly contagious virus impacted everyone in some way with lock downs, mask mandates, social isolation, financial/economical concerns, food supply issues, health care (physical and mental), school closings, and the list goes on. Mixed into this global unrest was/is a heavy load of emotional fear— fear of catching this raging virus; fear of the unknown; fear of what we can’t control; and, the ultimate fear of death. Stress was and still is, quite pervasive! In the next few issues of the PhytoFit newsletter, we are going to take a deeper-dive into stress and how we can manage it. You may recall from previous newsletter discussion, Lifestyle medicine is the use of evidenced-based, lifestyle therapeutic approaches, such as a predominantly whole food, plant-based diet...

Have you ever had a sleepless night? You may vividly recall an agonizing evening of tossing, turning and checking the clock every five minutes. I admit when I was in my teens and twenties, sleep was not my top priority. These days are much different; sleep, like oxygen, is a necessity. This past year with COVID-19 looming, many of my friends and coaching buddies (clients) have found sleep elusive. Between the pandemic, social unrest and feelings of uncertainty, many have counted sheep more than sawing ZZZZs. In their book, “The Alzheimer’s Solution,” Drs. Dean & Ayesha Sherzai discuss the power of sleep to restore the body and the mind. As neurologists, they examine brain-derived neurotrophic factors (BDNF) that can repair the brain at night. At the same time, cells and neurons are able to regenerate during sleep. But that is not all. In the Sherzais’ studies, they reveal how the brain can “…clear-out toxins during deep sleep, including those toxins that lead to amyloid buildup.” They also explain that les

In the 1968 film, Funny Girl, Barbara Streisand made popular the song, “People.” The opening lyrics are timeless and as appropriate now as when originally recorded. “People, people who need people, are the luckiest people in the world.” As we take a deeper dive into the importance of lifestyle medicine, we learn that strong socialization is the foundation for happiness, health and longevity. Lifestyle Medicine is the use of evidence-based lifestyle therapeutic intervention—including a whole-food, plant-predominant eating pattern, regular physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connection—as a primary modality, to prevent, treat, and often reverse chronic disease.

Have you read the US News “Best Diets 2021” report? If you haven’t heard of this annual publication, let me fill you in. Each year, US News pulls together a panel of nutrition experts from prestigious universities and research centers to analyze the composition of “diets” and validate their dietary attributes and claims. This year, experts were from Harvard, Emory, Tuft, Johns Hopkins, Joslin Diabetes Clinic and more. The panel consisted of physicians, nurses, dietitians and nutritionists. Renown plant-based authorities such as Dr. Michael Greger and Dr. David Katz were included in the annual review for this publication. As a society, most people look at diets as a temporary deprivation or restriction of key nutrients/ingredients to reach weight-loss and/or health goals. These short-term dietary changes are usually time-bound, for example, a two-month diet before a special occasion or vacation. However, most people grow tired of the restrictions, fall prey to peer pressures, and recognize that the “diet” wa

January is traditionally a time for reflection and a time to think about a fresh, new year. The process typically involves looking back over the prior year at things we did well (or not), thinking about new possibilities/opportunities for the coming year, and committing to some behavioral changes to make those possibilities a reality. Many of us take the time to complete a list of New Year’s resolutions and “improving health” is usually high on the list with ideas of weight loss, exercise and healthier eating. Everyone has their own perspective of what that means, what it might look like for them, and have some ideas about how to improve their health. Even scientific researchers approach it in various ways.

February can be a very expensive month! For celebrating football fans, Super Bowl represents spending of $17.2 billion (2020). Saint Valentine’s Day tallies $27.4 billion in cards, chocolates, dining, balloons and bouquets. Then there is the American Heart Month, where the Centers for Disease Control and Prevention (CDC), the American Heart Association and other public health officials recognize the nation’s most deadly and devastating disease—heart disease. Not only does heart disease cost $363 billion, it also claims the lives of 659,000 Americans each year. By the way, that is 1,805 people dying every day or the equivalent of having six (6) jumbo jets falling from the sky—one every four hours! Not only is that a tremendous burden on the health care system, think of the physical and emotional costs. The CDC estimates that 48% of Americans have some form of heart disease, which includes high blood pressure, heart attacks, strokes and congestive heart failure. The good news is that there are lifestyle chang

As you may recall from last month’s blog, Avoiding the Ultra-Processed Food Trap, Part 1 we discussed the concept of processed food. We shared both the United States Department of Agriculture (USDA), and the Academy of Nutrition and Dietetics explanations of processed foods. We reviewed findings from recent research studies on the health effects of consuming ultra-processed foods. We even provided a fascinating video on BBC that showed a UK doctor’s journey on eating 80% ultra-processed food for 30 days. We talked about processed, fast food, also referred to as “Frankenfood.” Today, we will take a deeper-dive into the subject matter to further understand the difference between minimally processed and heavily/ultra-processed foods. Recommendations on how to gradually wean yourself away from processed ingredients (including “Frankenfood”) will be discussed.

Have you heard about processed foods? Everywhere we look, there is some talk show, video, podcast, book, etc. demonizing processed food as a way to regain your health. We are left to wonder, “What is considered ‘processed food’ and what should we be eating?” When one thinks of processed food, you may think of French fries, hamburgers, pizza, chips and fast food, but we don’t realize that most of our daily grocery list is filled with processed foods. According to the United States Department of Agriculture (USDA), processed food is defined as “…any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. This may include the addition of other ingredients to the food, such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars a

“It’s like being pecked to death by ducks!” This is how Manny, one of my old wellness colleagues from New Jersey, would describe the constant torment of sometimes small, but stressful events that hit us from all angles. I’ve parroted the phrase many times in my day, especially now! Everyone is too familiar with the stressors of Covid 19. Over the last two years, we all have experienced social distancing, nationwide shut downs, a healthcare crisis and annoying, individual protective equipment (masks). We have lived through toilet paper shortages, online education and Zoom meetings, to name just a few.

In the last PhytoFit blog, “Do Ya’ Think I’m Sexy, Do You Really Need Me?” we discussed our best friend…fiber! Although many or you may have laughed and thought I had finally stepped over the edge, I explained why ALL of us should write a love song about FIBER! Some of you may ask, “Why is fiber so important?” Going back in history, dating back to ca. 460 BC – ca. 370 BC, Hippocrates, the father of modern medicine, believed, “All disease begins in the gut.” As we learn more and more about our gut microbiome, we know that fiber feeds our gut microbes, improves the healthy gut bacteria, and literally provides an almost systemic effect on the whole body.

In Rod Stewart’s hit song, “Do Ya Think I’m Sexy,” he sings, “If you think I’m sexy…. And you really need me, come on baby tell me so.” I realize that this is a quasi-love song but, in my world, it could be written about one of our best friends…fiber! “FIBER?” I hear you laughing and maybe even thinking I have finally stepped over the edge! Hear me out and you will see why all of us should write a love song about FIBER!

I began thinking of Mother’s Day and what special meal I will prepare to honor my Mom. The meals Mom once prepared for our large family were a challenge to say the least. Planning and preparing three-meals a day for a family of nine with four active, growing boys and three girls would be a daunting task for most. My Mom had to plan BIG, make enough food to feed a small army and serve everyone while it was still hot–no small feat! I am proud to say that Mom managed all of these tasks awesomely as she knew her way around the kitchen and our food was great. In our kitchen, we had a large, round table that seated 12 comfortably. In the center was a sizeable lazy susan turntable that would spin almost endlessly during meals. I’m not sure where the term, “lazy susan” originated. Certainly, ours was not lazy; it was a speed demon! Bowls of vegetables and platters of meat were served at mealtime and would literally fly around our dinner table faster than race cars at the Daytona 500. When the food stopped in front

For more than 30 years, I have insisted, “Good Health is a Lifetime Choice… Choose Wisely!” Every day we make hundreds of choices that ultimately impact our health. When the “opportunity clock” wakes you (this is Zig Ziglar’s positive psychology, most believe it is an “alarm” clock), do you press snooze or do you jump out of the bed, into your exercise clothes and take off for the gym? Do you choose a healthy breakfast such as a bowl of hot oatmeal with raisins and walnuts? Or do you opt for the “two egg & muffin sandwiches for just $2” under the golden arches? (Spoiler alert, there is nothing healthy about “two for $2” at any fast-food drive-thru!) Then there is Starbucks where you have your choice of 50 different coffee options, from decaf to full lead, cappuccino or Frappuccino? What about caramel drizzle, chocolate drizzle or just plain whipped cream? Choices…we have so many choices and those are all before we begin our workday! When you look back over the years, do you see how your daily choices have

Sandy struggled with an extra 50 pounds most of her life. It wasn’t until she was diagnosed with type 2 diabetes and high blood pressure that she realized she needed some help. She knew that her past efforts with diets and exercise programs were short term and had led her to where she was today, facing serious life-altering diseases. Sandy decided it was time for the help of a health coach and perhaps, a personal trainer. Tom received a prestigious college football scholarship and was proud to play offensive tackle for the LSU Tigers. For years he ate to maintain those extra pounds needed for his position. Once he left college sports and secured a management position in the corporate world, he found little time for regular physical activity. Within 10 years, he had gained more than 150 additional pounds. Diagnosed with metabolic syndrome, high cholesterol and diabetes, he also faced two knee replacement surgeries. Due to his excess weight, his doctor required that he lose at least 100 pounds prior to knee su

“Early to bed, early to rise, makes one healthy, wealthy and wise.” We’ve all heard it before, and the importance of sleep cannot be downplayed or overlooked when it comes to good health. We feel great after a good night’s rest and probably know all too well, the consequences of a night of sleepless tossing and turning. This PhytoFit newsletter underscores the importance of 7-9 hours of uninterrupted sleep for health benefits and the health risks associated with less-than-optimal slumber. We will also look at some recommendations to help you improve your sleep. Understanding why “adequate sleep” is important for good health is the first step to improving your sleep. You may recall from previous newsletters the six pillars of lifestyle medicine. Adequate sleep is a critical component of disease prevention, treatment, and reversal. Lifestyle medicine is the use of evidenced-based lifestyle therapeutic approaches, such as a predominantly whole food, plant-based diet, regular physical activity, adequate sleep,

Valentine’s Day is upon us! Everywhere you go, you see fabulous displays of heart-shaped candy boxes to treat your favorite Valentine. It is estimated that 58 million pounds of chocolate will be sold just this week leading up to Valentine’s Day. That represents estimated sales of over $345 million! As a self-proclaimed chocoholic, I have often questioned how this seemingly-sinful indulgence can fit into my whole food, plant-based lifestyle without remorse? I combed the world-wide-web, searched dozens of sites to glean all of the health benefits found in chocolate. The good news is that there are several reasons to cautiously engage! But first, a few trivial facts. Chocolate is made from the seeds of the tropical Theobroma cacao tree, which literally translates to “food of the gods” (Theo meaning “god” and broma meaning food.) Information on chocolate dates back to 1000 BC. The cacao bean was once worshiped by the Mayan Indians for is medicinal purposes such as curing dysentery (gastrointestinal disorders)

“Can a predominantly plant-based diet make a difference in your biological age? You be the judge.” Be Prepared for Super Bowl 55 The excitement surrounding Super Bowl 55 intensifies! For the first time in history, a competing team will play the big game on home turf. Just in case you haven’t been privy to the news…it’s our Tampa Bay Buccaneers hosting the Kansas City Chiefs in the big game. Go Bucs! The Bucs haven’t scored a playoff opportunity since 2007—several years after their Cinderella appearance at Super Bowl XXXVII in 2003, where they won! Is it our new coach who is making a tremendous difference, our new quarterback or just peaking at the right time? Maybe a combination of things! When the Bucs win Super Bowl 55 this week (we are optimistic), Coach Bruce Arians will be the oldest head coach (68) to win a Super Bowl. Tom Brady will raise the bar once again as the oldest quarterback in history to win a Super Bowl at the age of 43. (By the way, that title already holds Brady’s name from his Su

As the New Year unfolds, I encourage you to rethink “resolutions” for yourself. After all, the majority of Americans aren’t too successful when fulfilling their promises of change. As Albert Einstein so eloquently stated, “Insanity is doing the same thing over and over and expecting different results.” A study published in the Journal of Clinical Psychology reports 29% have fallen away from their New Year’s resolutions in the first two weeks; 36% after one month; and, a whopping 54% within six months. This year I recommend adopting “healthy habits” that can lead you to positive lifestyle changes. Once we have adopted lifestyle changes, success will follow. Remember too, that healthy habits don’t happen overnight. Actually, it may take up to three months for an activity to become a habit. According to Forbes Magazine, the top-five New Year’s Resolutions for 2020 included four which are related to personal health, including: Eat Healthier; Be More Active; Lose Weight; and, Improve Mental Wellbeing. You may r