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Foundations of a Healthy Diet

The topic of food and nutrition is vast and complex and has been studied for centuries around the globe. In the last 100 years, there have been significant advancements in the study of vitamins and deficiencies, and correlations to disease. What we eat has a profound impact on our health, both in the short and long-term. There are many opinions on the best way to eat healthy, but through studying longevity and disease prevention, it becomes evident that there are a few key foundations present in the most highly regarded diets. These foundations which have been associated with the healthiest populations on the planet, consist of consuming mostly plant-based foods, moderate protein and fat intake, and avoiding excess calories. By following these principles, you can help your body stay healthy and reduce your risk of developing chronic illnesses.  Let’s explore each of these in more detail. 

Primarily Plant-Based
It is recommended that 60-80% of your diet comes from plants, predominantly vegetables, which are nutrient dense and provide vitamins and minerals which are essential to life. In addition, fruits and vegetables are an excellent source of phytonutrients and antioxidants, which promote health and have been associated with disease prevention. These nutrients are important because they neutralize cell-damaging free radicals in the body and have anti-cancer properties. They are also a great source of enzymes, prebiotics and fiber, which contribute to a healthy gut microbiome and have been associated with regulating cholesterol and blood pressure and even decreasing chances of developing colon cancer. Plants can be a great source of all three macronutrients: protein, fat and carbohydrates.

Carbohydrates should make up 40-75% of a diet with the primary source coming from plants as mentioned above. When you think of carbs, think whole foods rather than bread or processed food, which are less healthier options. The quantity and source of carbs will vary based on whether or not you are trying to gain or lose weight.  Those looking to lose weight will incorporate primarily plants to fulfill their carbohydrate needs.

Moderate Fat Intake
Fat should make up between 10-35% of the diet depending on genetic factors, which can be found through genetic testing or experimentation. A diet that is considered high in fat would be in the 30-35% range, which is far below the 70% range that is suggested with ketogenic diets. That’s not to say that a keto diet isn’t effective, it can actually be a great tool for quick fat loss and regulating blood sugar, but it can lead to consequences when used long term. We’ll revisit this topic in a future post.

There are individuals that can thrive on a high fat diet because their gene makeup allows them to tolerate and process the fats. This group is a small subset of the population, making up around 5%. The gene responsible for this ability to tolerate the increase in fats is ApoE, which regulates lipid levels in the blood.  The ApoE2 isoform of the gene could potentially offer protective effects against a higher fat diet, so this group could do well closer to 30% range of fat in the diet. The majority of the population should strive to stay much below that limit to prevent inflammation, which is the catalyst for many diseases that are prevalent in society including heart disease and diabetes.  ApoE4 is associated with increased risk for cardiovascular disease and Alzheimer’s, so those with this form should stay on the lower end of the recommendations with the primary source of fat coming from plant sources.  The population with ApoE4 present is around 20%.  The rest of the population will benefit from keeping their fat in the 15-25% range.

Moderate Protein Intake
The healthiest diets consist of protein intake between 5-20% with animal-based protein limited to 5% of the diet. Strive for no more than one serving of animal protein per day, which is roughly 4-8 oz. The remainder can come from plant-based sources including beans, chickpeas, lentils or protein powders such as rice or pea protein.

Diets high in animal protein have been associated with a higher risk of developing cancer. One research study published in the journal Cell Metabolism, showed a fourfold increase in cancer in adults who consumed large amounts of protein, which was comparable to the risk associated with smoking. The risk nearly vanished if the main source of protein was plant-based. Animal protein increases the levels of growth factor in the body, which can feed cancer cells. A diet lower in animal protein has a positive impact on lifespan.

Bio-individuality tells us that there is no one size fits all when it comes to a proper diet. Our lifestyle and genes will ultimately determine which side of the range we should adhere to for each of the macronutrients: carbohydrates, fats and protein. But there is no question that plant-based foods, such as fruits and vegetables are the foundation of a healthy diet. Following the research-backed suggestions in this article will help the majority of people establish healthy eating practices and can be used as a general guide for healthy eating.

If your goal goes beyond general health maintenance such as weight loss, following a prescribed diet plan could be helpful. Ideally diets should be used for a short period of time, such as a 6-12 week period. Then you should transition back to the foundational eating plan to make sure you are creating balance and meeting the nutritional needs for your body. 

Stay tuned for part 2 on determining which diet is right for you. 

Resources

https://www.nia.nih.gov/news/biology-aging-study-shows-why-curbing-calories-counts

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310835/

https://iubmb.onlinelibrary.wiley.com/doi/full/10.1002/iub.1314

https://onlinelibrary.wiley.com/doi/10.1002/1098-2272(200101)20:1%3C117::AID-GEPI10%3E3.0.CO;2-C

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4829000/

https://www.scientificamerican.com/article/diet-high-in-meat-proteins-raises-cancer-risk-for-middle-aged-people/

https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/Phytonutrients-%E2%80%93-Nature%E2%80%99s-Natural-Defense.aspx

https://www.lifeextension.com/wellness/supplements/probiotics-vs-prebiotics-postbiotics?gclid=Cj0KCQiA1ZGcBhCoARIsAGQ0kkpuxb3tJnamdW5TrTM016UH7xlA28KwdckPmBG9Ce1CmPk3kEjTQqYaAtTVEALw_wcB

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Stressed? Try this!

Boxed Breathing Technique:
1. Inhale for 4 seconds
2. Hold for 4 seconds
3. Exhale for 4 seconds
4. Hold for 4 Sseconds
Repeat!

Breathwork and meditation are both powerful practices that can help you create lasting positive changes in your life. Breathwork is a type of breathing exercise that focuses on the power of conscious, deep breathing to bring physical and emotional balance.

The benefits of breathwork and meditation are numerous. When practiced regularly, these practices can help you become more aware of your body and its needs, increase self-awareness, reduce stress and anxiety levels, improve sleep quality, enhance clarity of thought and decision making processes, boost immune system functioning, increase energy levels, and foster spiritual growth.

What are your favorite relaxation techniques?

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Nice To Meet You

I’m a student of life, yoga teacher, fitness instructor, health coach, and wellness blogger. In 2015, I had a series of mystery illnesses where conventional medicine failed me that sent me on a journey to explore natural and functional medicine.

What I learned over the years with the help of functional medicine practitioners and naturopathic physicians, helped me bring my body back into balance and made me want to share my message with the world.

When I was able to heal myself through functional medicine testing, supplementation and lifestyle changes, I sought out on a mission to change my life and if I could, marry the bridge between conventional and alternative medicine.

I spent the next few years back in school, attending premed classes and shadowing physicians. I found osteopathic medicine and thought that would be the best route since the principles of osteopathic medicine incorporate taking a holistic view of the body and including physical medicine into the curriculum. After spending time with a DO surgeon and shadowing a hernia repair, I realized this was not the path for me. I wasn’t sure if the patient would be sore from the actual surgery or from the 4 physicians burning flesh and jabbing their hands and knives into this person. This may have been necessary since this person had mesh from a previous surgery, but it was not the healing I had in mind.

That sent me down the path to find naturopathic medicine, which also includes physical manipulation as part of the practice, similar to osteopathic medicine. I stayed on the path spending time with NDs, taking medical biochemistry classes from a DO school and taking premed organic chemistry and physics classes from a local university. Somehow I managed to achieve a nearly 4.0 gpa while continuing to be a top performer at my day job in the high tech industry.

After being accepted into the naturopathic medical school, I had to make a life decision. Walk away from a successful career and a fiancé who just moved across the country to be with me for a mostly unknown profession, 4 years of medical school and hundreds of thousands in student loans. Or I could stay put, put my medical school dreams on hold and figure out a go forward plan. Being in my mid thirties by this time, I chose the latter. I stayed at my job, got married and built a beautiful home and family. And to be honest, some of the principles I learned escaped me over the years and it landed me in a very similar situation with frustrating medical issues. But fortunately, I’ve been down this road before and I know what to do. But it really wasn’t until a dear family member and separately a colleague, both shared desperation with their chronic conditions and the hopelessness they had with little to no answers from conventional medicine, that I realized I needed to take the time to share what I have learned and that it wasn’t common knowledge. I needed to share this information with as many people as possible and to anyone who would listen.

I’m happy to say, both of those individuals are in a much better place and were able to make significant strides with their health. And that’s why I’m here and you are reading this. Maybe you’re meant to see this message too. So thank you for reading. I hope you find something valuable in what I have to share.

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Do you know what’s in your laundry detergent?

Do you know what you’re washing your clothes in? Most people unknowingly add exposure to toxins simply by washing their clothes. And many of the chemicals found in common household detergents are known carcinogens or have never been tested for safety. Taking notice of what is in your household products can help you make better decisions for your health and the environment. Read the labels! And pass on products that contain the following:

Avoid this:

❌ Fragrance

❌ Phthalates

❌ Phosphates

❌ 1,4-dioxane (known carcinogen)

❌ Quaternium-15

An option to protect your skin from harsh chemicals in your detergent is to make your own non-toxic laundry detergent at home. Here’s a simple recipe you can follow to make sure you’re avoiding toxic chemicals added to common household laundry detergents.

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Can Understanding Epigenetics Help You Live a Healthier Life?

You probably already know that lifestyle choices can impact health. You may have also heard that our genes play a role in our health and susceptibility to disease. But what you may not know is that these two factors are actually interconnected. And if you change your internal and external environment, you may have the ability to change your life and your gene expression. Learning more about epigenetics may help you understand how to do just that.

What is Epigenetics?

Epigenetics is the study of how certain genes are turned on or off in response to the environment. It was once thought to be a static process but recent research has shown that may not be the case and that the environment can have a significant impact on whether or not genes are activated.  Gene expression can be influenced by a number of factors, including diet, stress, exposure to toxins, and even one’s own thoughts and emotions. By understanding how epigenetics impacts DNA, we may be able to find new ways to protect our health.   

Genes and Your DNA

DNA is often referred to as the blueprint of life because it contains the instructions needed to build and maintain a living organism, including all the parts of the body. But how does DNA carry out these instructions? The answer lies in genes.

A gene is a segment of DNA that contains the information needed to produce a particular protein.  Proteins are the building blocks of life and essential for nearly every function in the body, from providing structure (think cell walls) to helping with chemical reactions in the body (think enzymes).  In order to create a protein, DNA must first be transcribed into RNA.  This RNA is then translated into a protein according to the instructions contained in the DNA sequence.  

Epigenetics studies how gene expression can be controlled without changing the DNA sequence, which means the instructions do not change, but there can be a change in how genes function and whether or not the DNA is available for the body to read. The code must be visible in order to create the protein from the instructions, so if external factors have a direct influence on enabling or disabling the code, they have the ability to activate or deactivate our DNA.

What Does This Mean For Our Understanding of Disease?

Having the ability to turn genes on or off can have a significant impact on health.  It means an individual isn’t just a victim of his or her genes and may have more control than previously thought.  Just because there is a family history of a particular condition or disease, it isn’t a guarantee that disease will manifest.  

Identical twins who have the same exact DNA play an important role in genetic and epigenetic research.  If DNA and genes from birth predetermine the diseases that will manifest throughout a person’s life, then there wouldn’t be any variance between diseases in identical twins.  But that is not what researchers have found.  There can be a difference in which diseases manifest even in identical twins.  Therefore, gene expression isn’t fixed at birth and any differences found between identical twins is a result of environmental differences.  

If our lifestyle choices and environmental factors impact whether or not disease is able to manifest in the body, we may have more power and incentive for maintaining our health and wellbeing.  Understanding epigenetics can give us a reason to evaluate our surroundings and begin to take control of the factors that may impact gene expression. 

What Can We Do?

While our DNA is fixed at birth, epigenetic changes can occur throughout our lives in response to our diet, lifestyle, and exposure to toxins. These changes can impact our health both positively and negatively. For example, epigenetic changes have been linked to an increased risk for cancer and other diseases. However, epigenetics can also be used to improve our health. For instance, certain dietary supplements and lifestyle choices can help to promote healthy epigenetic changes that can protect against disease.

Practicing the key foundations of a healthy lifestyle can have an impact beyond just looking and feeling good, it may actually impact us on a cellular level as well.  There are a few key things we can do to make sure our genes are functioning optimally and to help protect our health.

  1. Get enough sleep – Research has shown that sleep plays a crucial role in gene regulation and chronic sleep deprivation has been linked to a number of health problems including obesity, diabetes and heart disease.  While the mechanism by which sleep affects gene expression is not fully understood, it is clear that getting enough rest is essential for maintaining our health. So if you’re looking to improve your health, make sure you’re getting plenty of rest!
  2. Eat a healthy diet – A healthy diet is important for many reasons, and one of those is its impact on gene function. Nutrients play a crucial role in gene regulation, and deficiencies can lead to problems with gene function. Eating a diet rich in whole foods, including fruits and vegetables, healthy fats and lean protein can help ensure that our genes are getting the nutrients they need to function properly.
  3. Exercise regularly – Physical activity has been linked with positive changes in gene expression.  It has also been linked with positive changes in the body including improving biochemical processes such as methylation and hormone regulation, improving sleep quality, improving muscle tone and physical fitness and managing stress.   
  4. Avoid toxins –Toxic compounds are found regularly in our environment and can have a direct impact on gene function.  The best thing to do is educate yourself on the toxins that surround us and do your best to minimize your exposure. 
  5. Manage stress – Chronic stress has been linked with negative changes in gene expression as well as an increased risk of heart disease, depression, and anxiety.  Look for ways to manage stress in your life such as incorporating exercise, meditation or daily breathing exercises to minimize the negative impacts of stress.

Additionally, epigenetic testing can be used to identify individuals who are at a higher risk for certain conditions. This information can then be used to make lifestyle changes that may help to prevent or delay the onset of these conditions. Ultimately, epigenetics is a powerful tool that can be used to improve our health and wellbeing.

I hope you realize now that you may have more control over your health than you previously thought.  There are certainly factors beyond our control, but it’s worth it to evaluate what’s in your control and take the steps to protect your health the best way you know how.  Strive for progress, not perfection and know that knowledge is key. The more you educate yourself, the better choices you can make.  

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Is a Functional Medicine Detox right for you?

We all know the feeling of being bogged down by daily life – too much work, not enough sleep, unhealthy eating. These everyday stressors combined with the overload of toxins and chemicals from our environment, food and even the air we breathe, can lead to a build-up of toxins in our bodies that can eventually compromise our health and well-being.

A functional medicine detox is a great way to cleanse your body of these harmful substances and reset your system. Here’s what to consider to see if a detox is right for you.


What is Functional Medicine?
Functional medicine is a holistic approach to health care that focuses on identifying and addressing the root causes of disease. With the goal of bringing the body back into balance so it can heal itself, practitioners customize treatment plans for each individual based on their unique needs and circumstances.

Practitioners often use detoxification as a way to help patients rid their bodies of harmful toxins. A functional medicine detox is an excellent foundation for any wellness plan and can set an individual up for success regardless of their health and wellness goals.

How Does Functional Medicine Detox Work?

The body detoxifies on a daily basis. So the goal with a FM Detox is to eliminate additional toxins as much as possible while supporting the pathways that lead to detoxification.

Detoxification can be supported through dietary changes, supplements, and/or physical activities that promote elimination of toxins. Most detoxes involve some combination of the following:

Dietary Changes: Eliminating processed foods, sugar, alcohol, and caffeine from your diet is a great way to start your detox. Adding in more whole foods like fruits, vegetables, and healthy fats will help your body to better absorb the nutrients it needs.

Supplements: There are many different supplements that can be helpful in a functional medicine detox. Commonly used supplements include herbs like milk thistle and dandelion root, which support liver function; probiotics, which promote gut health; and omega-3 fatty acids, which reduce inflammation. Supplements that support the bodies natural detox pathways are often recommended and can be taken individually or in a prepackaged formula. If you choose the latter, be sure the supplements come from a reputable source so you can be confident in what you are actually taking.

Physical Activity: Physical activity helps to move toxins out of your cells and tissues so that they can be eliminated from your body. Sweating through activities like saunas, yoga, or exercise is a great way to promote detoxification. My personal favorite is the infrared sauna, which has research-backed health benefits associated with it.

A functional medicine detox is a great way to cleanse your body of harmful toxins and reset your system. This approach uses dietary changes, supplements, and physical activity to promote elimination of toxins from the body. If you’re looking for a way to feel refreshed and rejuvenated, consider giving functional medicine detox a try!

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Tips to Stay Healthy During Cold and Flu Season and Why You Should Take Cold Showers in the Winter!

This post has been updated for relevancy with recent news of the Coronavirus (COVID-19). The original post can be found here. Stay healthy this season!

Flu season is upon us! We all know how miserable catching the flu can be with the dreaded fever, chills, aches and pains.  Fighting off the flu or a cold is never a good time.  And since this time of year brings heavy travel and often drastic temperature changes, now is the perfect time to prime your body’s defense system to ward off that bug.

If you think about it, we are exposed to germs on a daily basis. Why is it that sometimes we catch a cold and other times we do not? The answer comes down to your body‘s defense system and its ability to combat these germs when we are exposed. If your body is preoccupied with other tasks, such as managing stress or dealing with inflammation, the effectiveness of your immune system could be challenged, which means your ability to fight off that cold could be reduced.

Fortunately there are measures you can take to ensure your immune system is in optimal defense mode this season so you are staying healthy even when those around you are sick.

Here are a few of my favorite natural flu fighting health tips you can incorporate today.

1. Wash your hands often and don’t touch your face.

It seems simple enough, but you may not realize how often you are adding germs directly into your system through touching your eyes, nose or mouth.  Pay attention for a few days and take notice how often you do this.  You may be surprised. Washing your hands regularly may be the simplest way you can protect yourself from a cold or flu this season.1  You can also carry an alcohol based hand sanitizer when soap and running water aren’t readily available.  

2. Increase the Good Bugs. Did you know as much as 80% of your immune system is contained in your digestive system?2 Addressing issues with your gut is your body’s first line of defense protecting you from illness. Introducing probiotics to balance your gut microbiome can help ensure the good bacteria outweighs the bad, which can boost your body’s defense mechanism. If I ever feel a cold coming on, the first thing I reach for is my probiotics. If you have candida overgrowth, you should avoid adding probiotics until you can address the issue.

3. Skip the Dessert. There are many studies that show that sugar is taxing on the body and can even suppress your immune system.3  Reducing your sugar intake can aid you on your journey to health in more ways than one.

4. Don’t Skimp on Sleep.  Sleep is the bodies mechanism for repair. When we skimp on sleep, this puts us at a disadvantage and can impact our immune system’s ability to fight off infection. Be sure to get 7-8 hours of quality sleep as many days as possible.

5. Get Moving.  Exercise and being active has so many positive effects on our bodies.  Not only can it help keep off excess weight, exercise can also impact the quality of our mood allowing us to manage stress more effectively, which leads to my next tip…    

6. Reduce Stress.  I can’t emphasize this one enough as many people are unaware that being stressed can have physiological effects on our bodies.  The hormones that are released when you are stressed suppress the immune system and make you more susceptible to catching a cold.2 Taking time for self-care and reducing the stress in your  life can contribute to a healthy mind and body. 

7. Consider Immune boosting supplements.  Whenever I’m traveling or around people who may be sick, I always keep a few of my favorite immune boosters close by.  Studies have shown the following supplements can help ward off infection or reduce the length of a cold. 

  • Vitamin C – This water soluble vitamin is a well-known immune     booster and powerful antioxidant. It has been proven to increase cytokine production in white blood cells which regulates the immune system.5
  • Zinc – This important mineral found in nuts and seeds such as pumpkin, pecan and almonds, as well as red meat, has been shown to reduce inflammation and boost the immune system. Zinc is required for hundreds of processes within  the body so deficiencies can result in a range of disorders from   depression to acid reflux.  The      recommended daily dosage of Zinc is 20 mg per day.4
  • Vitamin D3 – This mineral is essential to bringing balance to the immune system, and is also utilized in hundreds of processes in the body.4  Cold and flu season is also at its highest during the winter time, when production of D3 from the sun is reduced.  This can contribute to a deficiency and increase susceptibility to the flu so supplementing with D3 is great for boosting immunity.
  • Echinacea  – According to Health Radar’s Encyclopedia of Natural Healing, research  shows a reduced risk of catching an infection by up to 50% when using      Echinacea during cold and flu season.
  • Elderberry – Elderberry’s have been used for centuries to treat colds and flus.  They are high in antioxidants and anti-inflammatory properties and have been shown to inhibit the replication of viruses including the flu.6

A few years ago I was introduced to this immune boosting emergency supplement that combines many of the suggestions from above.  If I feel something coming on, I use this to help my body fight off the infection before I get sick.  This should be used only when you feel something coming on, it isn’t the best supplement to use on a daily basis as it can be taxing to the liver.  I always have a bottle handy during cold and flu season.  Click the link below if you’d like to give it a try.

8. Take Cold Showers. I know this may sound crazy and is naturally counter intuitive, especially during the winter, but research has shown that taking cold showers over a period of several months was shown to improve immune function significantly. A German study evaluated students over several months and found that those who showered in cold water (working up to 2 minutes) caught half as many colds as those who took warm or hot showers.  The length of the cold (when the individuals taking cold showers actually did get sick) was also reduced by half.  This positive effect to the immune system took about three months to be fully noticed.7

One Final Tip for Times When Extra Precaution is Needed:

9. Avoid Crowded Spaces and Shared Surfaces. This is a big ask for many of us and may not always be possible, so if you can’t avoid crowded spaces or using shared surfaces be sure to carry sanitizing wipes with you to disinfect the area around you. If you can’t sanitize the surface (think elevator buttons, gas station pumps, etc), use your hand sanitizer after touching these surfaces. And wash your hands or use sanitizer after shaking hands. If you see or hear someone coughing or sneezing, try to avoid the area and be sure to cover your mouth and nose so not to breath in any airborne particles they may have released.

Follow these tips this season to keep yourself healthy and let me know how they work for you!

References

1. Handwashing: Clean Hands Save Lives. Centers for Disease Control and Prevention 2018. https://www.cdc.gov/handwashing/ (accessed December 21, 2018).

2. Cabral S. The Rain Barrel Effect: how a 6,000 year old answer holds the secret to finally getting well, losing weight & feeling alive again! North Charleston, SC: Cabral Research LLC; 2017.

3. Leyla Weighs In: Five ways to stay healthy during cold and flu season. DR RONALD HOFFMAN Healthy Sleep Recharging Your Batteries Comments. https://drhoffman.com/article/leyla-weighs-in-five-ways-to-stay-healthy-during-cold-and-flu-season/ (accessed December 21, 2018).

4. Jeffers, Nancy. Vitamin D3, Zinc and Magnesium: How to Prevent Many of the Current Health Epidemics. Nancy Jeffers, 2017.

5. Maher M.D., Paul D. Vitamin C: History and the Case for its Use in Cancer. The Health Journal Club Newsletter, November 2011. 

6. Johnson RL, Foster S, Low Dog T, Kiefer D. National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic; 2014.

7. Chaitow L. Naturopathic physical medicine: theory and practice for manual therapists and naturopaths. Edinburgh: Churchill Livingstone/Elsevier; 2008.

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Non-Toxic Cleansing Facial Oil

This is a great recipe for a facial cleanser that can be used for makeup removal.  I especially love this oil for removing eye makeup or deep colored lipstick.  The base oils were chosen for their non-comedogenic properties and the essential oils are great for the skin.  This recipe makes 8 oz.  

INGREDIENTS

  • 4 oz Sunflower Oil
  • 1 oz Raspberry Seed Oil
  • 1.6 oz Sea Buckhorn Oil
  • 10 drops each of organic Myrrh, Frankincense and Lavender essential oils
  • 5 drops of organic Rose Otto essential oil

DIRECTIONS

Mix all ingredients together and put in a glass bottle.  Use a cotton ball to apply oil to face.  Place a warm wet washcloth on face and let cool, then gently wipe off excess.

I received this recipe from my mother, who makes natural organic products from scratch and always uses the best quality ingredients.  I am lucky I can always count on her for non-toxic skincare recipes and products.  We hope you enjoy it too!

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Ginger Tea

When you’re in the mood for something warm on a chilly winter evening, fresh ginger tea may be just the comfort you’re looking for.  All you need is a piece of ginger root and a pot to boil water for this refreshing spicy beverage.

Ginger has been known to help ease digestion and stomach upset and has been proven to be safe during pregnancy. So mamas in the early stages of pregnancy who are experiencing the not-so-morning morning sickness, may find some relief sipping on this bevy.

I enjoy a teaspoon of honey mixed into the tea, but a slice of lemon can also be used instead.

What You Need

  • A 1” piece of fresh ginger root washed and sliced thin
  • 8-10 oz of water
  • tsp honey (optional)
  • small slice of lemon (optional)

Add the sliced ginger and the water to a small saucepan and bring to a boil. Once the water boils, lower the temperature and let simmer for 10 minutes. You may leave longer for a more spicier tea, or less for a milder tea, but 10 minutes is usually the perfect amount for me as I do enjoy the heat.

Strain the tea into a mug so only liquid remains in the cup and add a tsp of honey for taste. Feel free to swap out the lemon instead, or use both for a citrusy, tangy tea. Enjoy!

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Why Your Exercise Routine Needs HIIT

You may have heard of HIIT or High Intensity Interval Training, but if you haven’t incorporated this effective training tool into your routine, you could be missing out on a chance to take your fitness to the next level and achieve your goals faster than you thought possible.

High intensity interval training (HIIT) is an effective method to burn subcutaneous fat, the fat that sits right beneath your skin that is visible to the eye, the kind that you can pinch. 

In addition to aiding fat loss goals, HIIT has been studied and shown to have many additional health benefits.  Read on to find out what HIIT is, why you should care and how you can incorporate it into your lifestyle today.

What is HIIT?

HIIT is exercise that utilizes large muscles and incorporates intense exercise (sprinting) with recovery in one session.  During the sprinting portion, you push yourself close to maximum effort for a short period of time (think 8/10), which is immediately followed by a period of recovery.  This cycle is repeated several times.  

By peaking your heart rate and then allowing your body to recover immediately after  you’ll increase your cardiovascular fitness at the same time as targeting the fat you can see.  The method of go-rest-go-rest teaches your body to recover quickly so you’ll be training your body to be more effective at recovery as well.

Why Should You Care? 

HIIT has been shown to be a more effective form of exercise than moderate paced or steady-state cardio. Even though HIIT often takes less time than other forms of steady-state cardio exercises, HIIT has been shown to burn more calories when compared to other forms of exercise such as biking or jogging.

The reason for this relates to your consumption of oxygen post training, known as EPOC (excess post-exercise oxygen consumption).  With steady state cardio, the main source of caloric burn is during the workout.  With HIIT, you will continue burning calories after the workout, so although you may not burn as many calories during the workout due to the fraction of the length of the session, you will continue burning calories for hours after your workout, so the overall total caloric burn will be higher for a HIIT session.   

Health Benefits

In addition to being a more effective training method than steady-state cardio sessions, (which have been shown to cause microscopic tears in heart muscles), there are numerous other health benefits that have been found through scientific studies. Some of these benefits include improving VO2max (cardiovascular fitness), improving fasting insulin levels and improving the quality of mitochondria.  

  • Improving VO2max, a measure of how much oxygen is consumed during exercise, is used as a measure of aerobic endurance.  Physical training can help you improve these numbers and HIIT has proven to be effective at this.
  • Improving Fasting Insulin Levels. There is research that also shows that HIIT is more effective at improving insulin sensitivity when compared to moderate-intensity training, or steady-state cardio as I like to call it.  The improvement was not found with moderate intensity training.
  • Improving the Quality of Mitochondria.  If you recall from biology, the mitochondria is the powerhouse of the cell.  It’s where your body makes energy.  Research has shown that HIIT can make your mitochondria more effective, which means more efficient energy production for you. 

Time and Flexibility

The aspect I love the most about HIIT is that it doesn’t take up a tremendous amount of time so can easily be incorporated into a busy schedule.  It is also great for someone who is newer to exercise or someone coming back from a hiatus (as the position I often find myself in) who wants to start off by incorporating smaller bouts of exercise into their routine. This means you can work in a HIIT exercise routine just about anywhere, making it highly flexible to your schedule.  But none of that would matter if this wasn’t an effective form of exercise.  

 

 

Get Started Today

I found this 35 minute workout by exercise scientist, Christian Finn, in the early 2000s and it is still my go-to for a quick, effective HIIT workout.  He times the work portion to maximize glycogen usage.  

0-5 minute

• Warm up – essential to eliminate risks check journal – associated with HIIT

5-10 minute

• 15 seconds max, 45 seconds recovery

10-15 minute

• Steady cardio

15-20 minute

• 15 seconds max, 45 seconds recovery

20-25 minute

• Steady cardio

25-30 minute

• 15 seconds max, 45 seconds recovery

30-35 minute

• Cool down

 

Resources

  1. Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health. Sam O. Shepherd, Oliver J. Wilson, et al. Published: September 24, 2015. https://doi.org/10.1371/journal.pone.0139056

  2. Doaj.org

  3. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition…Wiley Online Library. M. Wewege, et al. Published: 11 April 2017. https://doi.org/10.1111/obr.12532