Cheryl Pattyn
Cheryl Pattyn

Do You Flavour Your Water??

Do You Flavour Your Water???

Struggling to get your 8-10 glasses of water in each day?

If so, you may think the easy solution to reach that goal is to simply add in some flavored water drops.

These drops come in a variety of flavors – peach, iced tea, coconut, berry, lemon-lime and best of all, are often touted as a weight loss aid. Fact is, it’s more like drinking adult kool-aid.

But are these really helpful?

Before you squeeze those drops into your next glass of water, there are a few things that you should consider.

 

I had been searching for healthy water drops but kept running into the same problems. After a lot of label reading, I finally found one I like. I’ll share that with you in a minute.

 

4 Problems With Most Flavored Water Drops

1. Sugar-Free? not usually

You may think these are completely sugar free, but take note that not all are. Be careful about which you are buying as often, they do contain sugar and will drive your blood glucose levels up.

This can then create a rush of insulin into your system, setting you up for weight gain and even  diabetes down the road.

 

2. Safe And Healthy? not always

You’d think these are safe and healthy. After all, what harm could a few drops do?

Plenty.

Take a look at the ingredients in that bottle. Chances are, you can’t pronounce half of them (that’s never a good sign!).

New-Kool-Aid-Liquid-Drink-Mix-Facts

 

These flavor drops are often loaded with artificial dyes not to mention chemicals to make them taste better.

You’re basically putting a foreign substance in your body that isn’t designed to be processed by your digestive tract.

That can’t be healthy.

 

3. Artificial Sweetener Overload? you betcha

So you’ve found one that’s made without sugar. You figure you’re home-free. Not so fast. The problem still remains that these flavor drops will then likely contain artificial sweeteners.

This can come with a lot of problems.

This includes causing headaches, joint pain, foggy brain, lack of focus, fatigue, stomach upset, and many more – just to name a few.

Artificial sweeteners are something that you should aim to avoid. They just aren’t an ideal option for someone who wants to live healthfully.

 

4. The Jolt Of Energy You Get? straight caffeine

Some of these flavor drops also claim that they provide fast energy when you need it. But, how are they providing this energy?

Often, it’s with a good hit of caffeine. Caffeine, used at the right times and in moderation can help produce more energy.

The fact is that too much caffeine (especially if you’re squeezing it into nearly every glass of water you drink!) will just wear your system down and make you feel worse than you felt before.

Caffeine is powerful so don’t over-estimate it. Use the drops too often and they’ll have the opposite effect on your body, causing you to be more fatigued than ever before.

So don’t be too sure about the flavored water drops and read the labels carefully!

 

I have found one all-natural solution that I like.

I recently tried Replenish by Isagenix and loved them!

Replenish helps sustain performance, supports hydration, and provides faster recovery. Enriched with vitamins C and B-complex, this refreshing, natural sports drink mix keeps you naturally hydrated and replenishes nutrients and electrolytes that can be lost during exercise, working outside in the heat, or if you just need a little something to make the water go down easier!

Replenish is a great way for anyone to stay hydrated without any artificial colors, flavors, or sweeteners.

 

Let me know if you want a sample!!

 

 

 

Cheryl Pattyn
Cheryl Pattyn

Almond Apple Quinoa Salad

Well, my trial 30 Day Metabolic Reset Program group started on Tuesday after the long weekend, and so far so good.  I have 6 awesome people in the group who are committed to change.

Yes this program can be mentally challenging as we are changing your nutritional habits in 30 days so that we can change your body composition by having the metabolism rev higher and faster everyday, have your food cravings are gone or diminished and re-train the brain on eating habits.

Here is a great recipe that can last 2-3 days in the fridge, which is the best kind of recipe in my opinion since leftovers are getting to be less and less in my house.

Just click on the pic to get the recipe!!

almond apple quinoa salad

 

Easy Almond Apple Quinoa Salad

Cheryl Pattyn
Cheryl Pattyn

Booty 101 Workout

I have clients that want a “nice” bum, you know, something that is high, tight and round but not necessarily a Kim Kardashian.

There is nothing like nice glutes to make those jeans look awesome, those shorts fit perfectly or have limitless confidence in a bathing suit and in order to do that you need to go heavier in your weights.

 

being uncomfortable

 

So today’s workout, since we officially just had the first long weekend of the summer, is all about the back side.

So here we go…

  1. sumo deadlift 4×5 reps  sumo deadlift

 

  1. reverse lunges 5×8 reps/leg

 

  1. 1 1/2 rep hip thrusts 5×10-12hip thrust

 

  1. plank hold 5×30 secs

 

  1. straight leg deadlift 3×8 reps

 

  1. KB/DB swing 3×15 repsKB swing

 

  1. exercise ball hamstring curl 3×6 reps with a 5 count neg or roll out

 

  1. sumo front squat 3×5 reps (very similar to the sumo deadlift, only change is weight is held up by collar bone)front sumo

 

You are going for a total of 3 rounds, paying strict attention to form.

 

Cheryl Pattyn
Cheryl Pattyn

What Colour Do You Pee??

WHAT THE COLOR OF YOUR URINE CAN TELL YOU ABOUT WHY YOU’RE NOT LOSING WEIGHT

 

You probably don’t think about the hue of your urine very often, let alone discuss it but you might be surprised to find out how much it can tell you about your state of health – and, even your waistline.

Have you happened to notice its colour lately?

While its hue can fluctuate depending on what you’re eating and drinking, the time of day and what supplements you may or may not be taking, in general, it should be clear to pale yellow, not dark yellow or gold.

While it may not be the most pleasant thing you’ll do all day, the next time you have to go, be sure and sneak a peek.

If your urine is dark yellow, while it’s likely still within a normal range, it indicates that you may not be properly hydrated. The darker it is, the more likely you’re becoming dehydrated.

Keep in mind that if you’re taking vitamins, it could result in fluorescent yellow colored urine, which means that those vitamins are not all being absorbed by your body.

 

So what does all this have to do with your waistline?

 

You already know that your body needs water to maintain optimal health – it makes up more than two- thirds of a healthy human body, lubricating joints and eyes, eliminating waste and toxins aiding digestion, keeping the complexion clear and healthy, and much more.

If you’re consistently becoming dehydrated it not only negatively affects numerous body functions, it also affects your efforts to maintain an ideal weight, or lose weight.

 

urine-colors-infographic

 

That’s because when the cells are dehydrated, they become depleted of energy. In turn, that sends a signal to the brain that most people confuse with hunger signals. Which means, while our body is crying out for water, we turn to food instead.

And, of course, unnecessary eating can lead to weight gain.

 

Staying hydrated not only ensures that your body is functioning properly, but it helps fill you up and increases satiety, meaning you’ll feel fuller quicker.

That can help you make better decisions about what you eat, leading to a slimmer waistline.

 

If you aren’t convinced, try this test.

 

The next time you feel unexplainably hungry, say just an hour or so after eating a meal, trying drinking a glass of water or sipping a cup of herbal tea. Wait 10 minutes or so and see if that feeling passes.

While your goal should be to drink at least eight 8-ounce glasses of water a day or 2 Litres (herbal tea also counts), if you’re like most people who face a long list of responsibilities each day, it can be easy to lose track.

Keeping an eye on the color of your urine is a great way to ensure that you don’t allow yourself to become dehydrated, damaging your weight loss efforts and potentially your health.

Cheryl Pattyn
Cheryl Pattyn

New Recipe!!

Hey everyone, I wanted to share with you this week one of the AWESOME recipes from the 6 Week Body Challenge Program!

The Program was completely revamped this spring with a professional photoshoot at the end of the program!

Here is one of the recipes created for the program and it makes 1 serving so you if need this to feed your family then just times it by 4 or 5 if you want leftovers for the next day

Tex Mex Chicken with Rice or Quinoa

  1. 6oz cooked chicken (cubed)
  2. 1.5 cups brown rice or quinoa (cooked)
  3. ½ cup frozen peas and carrots
  4. 1 stalk celery (chopped)
  5. ½ red bell pepper (chopped)
  6. 2 tablespoons BBQ Sauce ( I prefer diana’s)
  7. stir all the ingredients in a pot on medium low heat until everything is warm.

Let me know what you think in the comment section below!

ENJOY!

 

Cheryl Pattyn
Cheryl Pattyn

#WOW!!

I love bringing you your #WOW but I would really like your input as well since these are YOUR workouts!!

Let me know in the comment section below what types of workout you prefer?  what you want to see more/less of?   do you have certain body parts you want focused on?  You tell me so that I can create based on YOUR NEEDS and WANTS!

I was soooo glad to be back in my home studio this week for my strength training.  I do miss it when we I travel + my weekly cycle classes at Hi-Ignition Fit Lab for my cardio.

Alright, here we go…

Last week we played around with tempo on 2 of the exercises, this week we are doing a 7 min AMRAP (as many rounds as possible)

You are doing 4 moves for 7 reps each for 7 mins – so don’t stop until your 7 mins is up.  So this is a quick one so be sure to push yourself!  I included pics for the swings and renegade rows.  The push-ups can be from the knees or toes and the jumping jacks can be high or low impact!

 

  1. 7 DB or KB swings KB swing
  2. 7 push-ups
  3. 7 jumping jacks
  4. 7 renegade rows/side ren rows

Let me know if you have any questions about these exercise – safely first and I look forward to hearing from you for your next #WOW !!

 

 

Cheryl Pattyn
Cheryl Pattyn

Tired??? Can’t Sleep??? Morning aches and pains???

Imagine how it would feel to wake up in the morning and jump out of bed like you already had a cup of your favorite coffee or tea…

Just imagine how it would feel to notice your aches and pains and morning grogginess have been erased from memory…

That you now have more energy, stamina and libido than you had a decade ago…

 

Adrenal Fatigue Can Be Crippling Your Health And Making You Older Without You Even Knowing

 

  • Do you find it hard to fall asleep at night…
  • Do you wake up feeling tired despite a full nights rest…
  • Do you have trouble losing weight…
  • Do you constantly feel bloated around your belly…
  • Do you have extreme tiredness after exercise…
  • Do you crave salty foods…
  • Do you suffer from low levels of depression or mood swings when stressed…
  • Do you deal with morning aches and pains…
  • Do you struggle in private with a weak sex drive…

 

There’s a good chance you might be silently suffering from this hormones’ damaging effects on your body. Making you believe it’s just stress or age that’s causing these problems.

The medical community has a name for this collection of symptoms. It’s called Adrenal Fatigue. Yet most doctors still refuse to accept its existence as evident in a recent article from The New York Times.1

Which is a big reason most physicians tend to overlook it—only treating the symptoms, never the root cause of the problem.

This problem isn’t just found in a few unlucky individuals.

Millions, are suffering the same damaging affects of Adrenal Fatigue throughout our country.

You might believe it’s normal to feel tired as you grow older…

That you’re supposed to have a low sex drive as you age…

And that your metabolism is supposed to slow to a snail-pace crawl…

Hogwash!

 

That’s why the impact Adrenal Fatigue has on your entire body cannot be taken lightly. It can run your life, health, and energy into the ground.

So with that being said, here’s a few more thorn in your side problems that adrenal fatigue can give you.

  • Asthma, allergies or respiratory complaints
  • Dizziness
  • Excess belly bloat
  • Poor digestion
  • Dry skin
  • Frequent urination
  • Joint pain
  • Weak or brittle bone
  • Loss of muscle mass and strength
  • Low blood pressure
  • Low blood sugar
  • Depression and memory loss
  • Odd weight gain
  • Plus more…

I’m here to tell you the constant stress, the low energy, the problems sleeping, the problems waking up and any signs of aging you might be dealing with can be fixed.

It doesn’t have to be this way!

Adrenal fatigue is something that can be treated, without a doctor and without medication.

How? By fixing the natural rhythm of an important hormone inside of your body. A hormone that protects you from the “stressors” of life.

Introducing Your Ancient Survival Hormone… Cortisol

Cortisol is known as the stress hormone of your body. It’s produced in your adrenal glands and regulates hundreds of actions everyday. When things are working perfectly, it helps normalize…

  • Your precious sleep wake cycle…
  • Your fat-burning metabolism…
  • Gives you effortless digestion…
  • Balances your stress levels…
  • Stabilizes your blood sugar…
  • Regulates electrolyte concentrations, especially sodium…
  • Helps fight off infections and disease…
  • Keeps your mood stable…
  • Plus much more…

To put things in perspective, when this hormone is balanced and working the way nature intended, your body is at it’s best.

You feel great, look great and have more energy than a 5-year old at Disney World. Life can throw you a curve ball and you’d still knock it out of the park.

However, there’s one big problem with cortisol. It’s delicate like a flower petal. It can easily be thrown out of sync with the rest of your body.

 

The Biggest Factor That Disrupts Your Cortisol Levels…Is Modern Day Society

 

Modern Day Society Is A Major Force That Drains Your Adrenal Glands – Disrupting Your Sleep, Killing Your Sex Drive, Swelling Your Belly, Clogging Digestion And Dampening Your Mood

 

Everything from what you eat, drink, to your job, and even your exercise program can all negatively impact your cortisol levels.

Indirectly giving you adrenal fatigue that erodes your health, ages you faster, and disrupts your body’s natural rhythm.

Even if you’re in tip-top shape, eat healthy, consume plenty of fruits, veggies and abstain from alcohol and smoking…

Society can cause your cortisol levels to go haywire like a computer infected with a virus. Plus, set off a domino effect of specific hormonal problems no matter if you’re a man or woman.

 

For example when your hypothalamus detects fatigue, it then signals your pituitary gland to secrete the hormone thyroxine. This hormone enters almost every cell in your body and boosts sugar burning and oxygen intake. This increases your body temperature and heart rate naturally.

When this system is not working properly…like when you’re dealing with adrenal fatigue. You can experience symptoms such as general weakness, extreme fatigue, muscle breakdown and weight gain.

That’s why it’s not your fault, it’s not your age and it’s not your genetics to blame for your nagging health problems and how you feel day in and day out.

Here Are 4 Ways Society Is Causing Adrenal Fatigue
And Secretly Damaging Your Health

 

#1 Excited Light That Disrupts Your Sleep:  iphonelight3

Everything from your smart phone, tablet, computer, T.V. and the lights in your home can disrupt your cortisol levels and throw a monkey wrench into your circadian rhythm. This is your body’s naturally 24-hour rhythm. It runs like a clock based on your surroundings and hormone levels.

It knows when to go to sleep and when to wake up based on these factors. When you’re surrounded by excess man-made light for 18 hours per day, it negatively affects this pattern in your brain.

Especially if you look at your phone or T.V. before going to sleep. This stimulates your central nervous system and brain. Tricking it into believing it’s daytime, when it’s really night.  Causing your body to pump out cortisol at the wrong time of day.

 

#2 Toxic “Health” Food That Damages Your Digestive System & Swells Your Belly Like Water Filling A Balloon: toxicfood3

Have you ever heard the saying you are what you eat? Well, it’s true. Food is a drug and most foods, even “health” foods negatively impact your health.They say life and death begins in the colon.

You must eat foods that are clean and devoid of toxic ingredients or else they’ll cause irritation inside the lining of your G.I. tract. Sort of what poison ivy does to your skin. This forces your adrenal glands to pump our cortisol.

Over time, this can lead to a breakdown in that lining leading to leaky gut syndrome, excess gas, constipation, I.B.S and even depression4 since most of the serotonin in your body is produced in your gut. This vicious inflammatory cycle drains your adrenal glands, causing them to prune up like a raisin.

 

#3 Dieting & Exercise That Kills Your Sex Drive: sexdrive3

Now before you say what the heck…let me say that exercise and calorie restriction at certain times is good for you. However, just like anything, too much can be bad for your health.

When you perform intense exercise multiple times per week and hop on a diet a few times per year, your body senses this as stress. Your fight or flight response kicks in and your adrenal glands pump out cortisol around the clock.

Remember, your body doesn’t know what you’re trying to accomplish. It’s just reacting to the stressors you’re placing on it. And too much cortisol can blunt the release of your sex hormones, weakening your sex drive and dampening your mood behind closed doors and underneath the sheets.

 

#4 Excess Caffeine Consumption: caffeine3

It’s estimated that over 100 million men and women drink coffee everyday in North America with 65% of that coming from the morning hours. However, too much is not good for your adrenal glands.

When you drink caffeine, your adrenals pump out cortisol. Excess caffeine or coffee can cause an overreaction. This is a big reason why you might NEED it in the morning just to get your day going and not uncommon with plenty of clients at the Functional Aging Institute.

However, if your adrenals are working perfectly and releasing cortisol at the correct times of day, like right when you wake up, you wouldn’t need a cup of Joe to get going.

In fact, that’s one of the main responsibilities of cortisol, to wake you up with a burst of energy. And coffee isn’t the only culprit—caffeine can be found in everything ranging from pain killers, ice cream, energy water, and breath fresheners!

 

 So How Can You Restore Your Sleep, Improve Digestion, Reduce Your Blood Pressure, Flatten Your Belly, Boost Your Sex Drive, And Improve Your Mood By Fixing This Ancient, Survival Hormone Inside Of Your Body?

 

Most clients believe they need to give up coffee or get more sleep in order to see results.

The answer is yes and no.

It’s not that easy or simple. You must attack this problem at multiple angles in order to be successful.

Adrenal Fatigue is something that happens overtime and is caused by modern day society.

 

So again it’s not your fault.

 

However, if you want to sleep better, have more energy, vigor, happiness, productivity, a higher sex drive, a faster metabolism and the ability to laser focus on tasks during the day then keep reading.

 

5 Simple Tricks To Start Helping Your Adrenals Today

#1 Take Vitamin C vitaminc1

This is the #1 vitamin you should be taking if you suffer from Adrenal Fatigue. There’s a direct relationship between how much cortisol your adrenal glands pump out to the amount of vitamin C in your system.

This is the quickest and easiest trick you can use starting today to give your adrenals the building blocks to produce cortisol and get back on track. Start with 2-3 grams per day or if you are unsure check with Vanessa Case, my go to RHN!

 

#2 Eat Salt seasalt1

There’s a big reason so many who suffer from adrenal fatigue crave salty foods. Overworked adrenals have a tough time producing the hormone aldosterone.

Aldosterone is an important hormone that helps regulate fluid levels and sodium/potassium concentrations, which impacts your blood pressure. When your aldosterone levels nosedive, the sodium in your blood stream is removed and urinated out causing you to crave salty foods.

The best way to remedy this issue is sprinkle some sea salt (not table salt!) on each meal. Don’t go overboard. Just enough and don’t reach for the table salt. It’s too heavily processed.

 

#3 Have Breakfast breakfast1

Do you skip breakfast? Or only have coffee? Stop. You need to eat breakfast. Why? Because it all goes back to your body’s circadian rhythm and when cortisol get’s released.

Cortisol levels peak in the morning around 8 a.m., which helps wake you up. By not eating breakfast in the morning, you’re allowing this “peaking” process to continue. Thus, throwing off your body’s rhythm and causing wild blood sugar fluctuations and mid-day energy crashes.

When you eat a meal with certain foods, you can blunt this response. Allowing your body to get back into balance. Giving you lasting energy throughout the day.  It can be as easy as a green smoothie or a meal replacement protein shake if the thought of food doesn’t sit well with your stomach or if time is an issue in the morning.

Check out: http://cpattyn.isagenix.com/ for the isalean shake that I use + the greens + the ionix

 

#4 Take Fish Oil fishoil1

According to the American Journal Of Clinical Nutrition, omega 3 fatty acids have a dose dependent effect on slightly reducing and regulating cortisol levels influenced by mental stress.

This is very important if you’re always on the go with family and balancing a job or career. It can weigh heavily on your mind, which again, causes your body to pump out cortisol to deal with this internal stress.

Shoot for 10 grams of fish oil per day or make sure to eat wild caught fish at least 3x per week. Also stay away from flax seeds (unless you need the fibre) since your body has a hard time converting this type of omega-3 fatty acid into useable form.

Not sure where to get your fish oils??? Isagenix’s has you covered there too!

 

#5 Laughlaugh1

Really? Laughter can help? Yes it can. According to Berk, Tan, et al, and published in the American Societies For Experimental Biology, laughter can be a secret weapon against combatting adrenal fatigue.2

Even the perception of a happy event like vacation or a night out with friends were shown to blunt the release of the stress hormone cortisol in test subjects while boosting their immune system.

 

So there you have it!  The causes and solutions to your adrenal fatigue.  If you are not sure if you have adrenal fatigue you can go to your doctor or give Vanessa Case a call and talk to her.  If you are looking to access the Isagenix product line for your omegas, greens, smoothies etc then just message me back and I will hook you up!

 

1. Rehmeyer, Julie. “A Disease Doctors Refuse to See.” The New York Times. The New York Times, 24 Feb. 2015. Web. 12 Apr. 2016.

2. “Cortisol and Catecholamine Stress Hormone Decrease Is Associated with the Behavior of Perceptual Anticipation of Mirthful Laughter — Berk Et Al. 22 (1): 946.11 — The FASEB Journal.” Cortisol and Catecholamine Stress Hormone. The FASEB Journal, 2008. Web. 12 Apr. 2016.

Cheryl Pattyn
Cheryl Pattyn

Asian salad vs sweet potato nachos!

Like I mentioned in yesterday’s post, Brittany and I were up in Collingwood for 4 days and even though we went grocery shopping for 1 dinner, breakfasts, snacks and some lunch food, Brittany wanted to go back to the Iron Skillet restaurant in Collingwood where she had had these Sweet Potato Nachos once before.

 

As you can see from the pic, I chose a salad and Brittany this gooey mess of sweet potatoes, cheese, refried beans, pulled pork and sour cream.  Yes I tried some and Yes it was very good.

 

food

 

Anyways onto today’s recipe for you, and today we are sticking to the sweet potato theme but in a slightly healthier way 🙂

It’s a Caramelized Sweet Potato and Kale Wild Rice Salad!

Caramelized-Sweet-Potato-and-Kale-Fried-Wild-Rice-iowagirleats-15_mini

 

Ingredients

SERVES 4 AS A SIDE DISH

  • 3/4 cups wild rice blend + chicken broth to cook it in
  • 1 Tablespoons butter
  • 1-1/2 cups 1/2″ cubed sweet potato (about 1 medium-sized sweet potato)
  • 2 teaspoons brown sugar
  • 4 cups packed chopped curly kale (about 1/2 bunch)
  • 1/4 cup roasted and salted pepitas
  • For the Maple-Dijon Vinaigrette:
    • 2 Tablespoons extra virgin olive oil
    • 2 Tablespoons balsamic vinegar
    • 1 Tablespoon maple syrup
    • 1 teaspoon Dijon mustard
    • 2 cloves garlic, microplaned or finely minced
    • salt and pepper

Directions

  1. Prepare rice according to package instructions using chicken or vegetable broth in place of water. Set aside. (Can be made ahead of time.)
  2. Add ingredients for Maple-Dijon Vinaigrette in a jar with a tight fitting lid then shake to combine and set aside.
  3. Fill a wok or large skillet with water then bring to a boil. Add a heavy dash of salt and kale then boil until tender, 4-5 minutes. Drain, then when kale is cool enough to handle, squeeze out excess water with hands, crumble, and then set aside.
  4. Turn heat down to medium-high then melt butter in skillet. Add brown sugar and sweet potatoes, season with salt, then saute until tender and caramelized, 8-10 minutes.
  5. Add kale, cooked rice and Maple-Dijon Vinaigrette to the wok then toss to combine. Serve topped with pepitas

 

For the Maple-Dijon Vinaigrette:

  • 2 Tablespoons extra virgin olive oil
  • 2 Tablespoons balsamic vinegar
  • 1 Tablespoon maple syrup
  • 1 teaspoon Dijon mustard
  • 2 cloves garlic, microplaned or finely minced
  • salt and pepper

 

Notes

To easily strip the kale from the stems, grip the leaves at the thickest end of the stem then pull the stem out with the other hand (kind of like stripping fresh thyme leaves from the stem.

 

You can also click on the picture to take you to the recipe site!

 

Cheryl Pattyn
Cheryl Pattyn

#WOW of the week!

So I was away up in Collingwood last weekend for my daughter’s final dance competition.  It was a bit emotional after her last dance with her dance friends since this is her last year.

She’s in the front, on the left with the blondish hair.

dance

 

We were lucky enough to stay at my Aunt and Uncle’s home for the weekend even though they were away.  I got my “gym” set up in the basement with my workouts laid out and ready to rock so that I wouldn’t miss out.  My Aunt thankfully had a ball, a bosu and a mat to go along with my TRX!

workout space

 

Alright, here is your #WOW (workout of the week) and remember if you see an exercise listed that you are not familiar with, then be sure to message me so I can give you more detailed instructions – safety first!

Today we are going to play around with temp, more specifically negative tempo = lowering the weight for 4 counts to place the muscle under greater tension.

 

WHY??? do you ask.  Well, this will cause the muscles to work harder, recruit more muscle fibers and get stronger!

 

Here we go…

You are going to do 10-15 reps/exercise.  If you can do 15 reps without my difficulty then increase your weight and go for 10 reps.  Aim for 2-3 rounds

 

  1. alternate front shoulder raises with a modified up-right row
  2. bicep curl with a 4 count negative or lowering
  3. overhead tricep extensions with a 4 count negative or lowering
  4. rear delt flys
  5. surrenders with a DB held overhead

that’s all she wrote for today folks!

talk at ya tomorrow!

 

 

 

 

 

 

Cheryl Pattyn
Cheryl Pattyn

Peanut Butter vs Almond Butter – Dun Dun Dun…

3 Problems with Peanut Butter

 

Ahh, good old fashioned peanut butter… if you’re like me, you fondly remember eating a ton of peanut butter sandwiches growing up, washed down with a glass of milk ( I did grow up on a dairy farm and had raw milk for the first 12-13yrs of my life!) or chocolate milk at school when you could take PB to school.

But is peanut butter actually healthy, or are there potential health problems associated with eating it too often?

Well, first of all, peanuts are a legume, and not a tree nut, and legumes tend to have more antinutrients overall than tree nuts.  This can be bad in some cases, but not all.

But the REAL problems with peanuts and peanut butter are…

1.  Peanuts have a higher lectin content than most tree nuts, and lectins can be harsh on your gut health, particularly if you already have IBS, leaky gut, or other gut disorders.  Peanuts also contain aflatoxin, which is a toxin that can have various negative health effects if you consume it too often.

2.  Peanuts have a poor ratio of omega-6 to omega-3 fats, possibly making inflammation in your body worse if you already get too much omega-6s.

3.  Peanut butter often contains the additives of high fructose corn syrup AND deadly hydrogenated oils (aka, trans fats), which you already know are 2 of the most deadly additives in our food supply.

So, what are the best alternative nut butters that I use and recommend to my clients?

Instead of peanut butter, I always get either almond butter, cashew butter, or pecan butter… sometimes I get all 3, and mix them together!  Unfortunately, cashew butter and pecan butter can be difficult to find at most grocery stores… so the easiest choice available to find in most places that’s healthier than peanut butter is almond butter.

Almond butter is Paleo-friendly, whereas peanut butter is a legume, and legumes are generally recommended to be avoided or reduced on a Paleo Diet.

One of my favorite mid-day snacks that I NEVER get tired of is apple slices dipped in almond butter…. Mmm, sooooo good!  And it’s chock-full of vitamins, minerals, and antioxidants to nourish your body.

 

Yes I know that almond butter is more expensive, but the questions to be asking yourself is, is your health worth it??

 

If you have never tried almond butter, cashew butter or pecan butter then I challenge you to at least try it and then tell me what you think in the comments section below!