Sophia McDermott Drysdale, Author at Whole Life Challenge https://www.wholelifechallenge.com/author/sophia-drysdale/ The Game That Changes Your Whole Life Thu, 14 Sep 2023 12:00:31 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.7 When You Should Be Eating if You Want to Lose Weight https://www.wholelifechallenge.com/when-you-should-be-eating-if-you-want-to-lose-weight/ https://www.wholelifechallenge.com/when-you-should-be-eating-if-you-want-to-lose-weight/#comments Thu, 14 Sep 2023 12:00:31 +0000 https://www.wholelifechallenge.com/?p=6735---02b042d7-d921-42d1-a4fe-10105430b249 There are so many aspects to eating for weight loss. What to eat is one aspect. How the body processes your food is also incredibly important. But when you eat is an often overlooked and critical component of successfully losing weight.

I wrote recently about how your body processes calories based on your metabolism and how dieting and long-term calorie restriction can destroy your metabolism — making it nearly impossible to lose fat.…

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]]> There are so many aspects to eating for weight loss. What to eat is one aspect. How the body processes your food is also incredibly important. But when you eat is an often overlooked and critical component of successfully losing weight.

I wrote recently about how your body processes calories based on your metabolism and how dieting and long-term calorie restriction can destroy your metabolism — making it nearly impossible to lose fat.…

The post When You Should Be Eating if You Want to Lose Weight appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/when-you-should-be-eating-if-you-want-to-lose-weight/feed/ 2 What You Need to Know About Your Body’s Hormonal Response to Food https://www.wholelifechallenge.com/what-you-need-to-know-about-your-bodys-hormonal-response-to-food/ https://www.wholelifechallenge.com/what-you-need-to-know-about-your-bodys-hormonal-response-to-food/#comments Wed, 26 Jul 2023 12:00:07 +0000 https://www.wholelifechallenge.com/?p=6313---8b137b80-afd4-4b09-9f43-d6e04e77eca7 Even if we keep fairly active and eat reasonably healthy, most of us at some stage want to lose a bit of weight. And we may end up willing to try almost anything to drop those stubborn pounds. This is why the weight-loss industry is one of the biggest industries in the world. Unfortunately, there is much misinformation out there that makes weight-loss confusing for some and daunting for others.…

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]]> Even if we keep fairly active and eat reasonably healthy, most of us at some stage want to lose a bit of weight. And we may end up willing to try almost anything to drop those stubborn pounds. This is why the weight-loss industry is one of the biggest industries in the world. Unfortunately, there is much misinformation out there that makes weight-loss confusing for some and daunting for others.…

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]]> https://www.wholelifechallenge.com/what-you-need-to-know-about-your-bodys-hormonal-response-to-food/feed/ 1 Strawberry and Banana Breakfast Smoothie https://www.wholelifechallenge.com/strawberry-and-banana-breakfast-smoothie/ https://www.wholelifechallenge.com/strawberry-and-banana-breakfast-smoothie/#respond Wed, 08 Mar 2023 10:00:47 +0000 https://www.wholelifechallenge.com/?p=5612 Smoothies are a great way to pack in a nutritious breakfast while you are on the run. This is one of my favorite breakfast smoothie recipes because it is so easy. It is made with almond milk so it is dairy free and I love how the chia seeds give it texture, help me feel fuller for longer, and aid in digestion.…

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]]> Smoothies are a great way to pack in a nutritious breakfast while you are on the run. This is one of my favorite breakfast smoothie recipes because it is so easy. It is made with almond milk so it is dairy free and I love how the chia seeds give it texture, help me feel fuller for longer, and aid in digestion.…

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]]> https://www.wholelifechallenge.com/strawberry-and-banana-breakfast-smoothie/feed/ 0 Easy Protein: Asian Turkey Lettuce Cups Recipe https://www.wholelifechallenge.com/easy-protein-asian-turkey-lettuce-cups/ https://www.wholelifechallenge.com/easy-protein-asian-turkey-lettuce-cups/#respond Thu, 22 Sep 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4657 I love Asian food because I love the mixture of salty and sweet together. But I find after eating it, I blow up and retain water due to all the salt, sugar, and sauces, and I end up all wired with a huge headache due to the MSG. Most restaurants, even though they may claim not to use MSG, still use some variation of a preservative or flavor enhancer in their food.…

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]]> I love Asian food because I love the mixture of salty and sweet together. But I find after eating it, I blow up and retain water due to all the salt, sugar, and sauces, and I end up all wired with a huge headache due to the MSG. Most restaurants, even though they may claim not to use MSG, still use some variation of a preservative or flavor enhancer in their food.…

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]]> https://www.wholelifechallenge.com/easy-protein-asian-turkey-lettuce-cups/feed/ 0 Sweet Potato Bacon Mash https://www.wholelifechallenge.com/sweet-potato-bacon-mash/ https://www.wholelifechallenge.com/sweet-potato-bacon-mash/#comments Mon, 15 Aug 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4499 The best time to eat your most carbohydrate-dense meal is right after an intense workout or a long hard training session. The carbs you eat then are more likely to go straight into your muscle to replenish your glycogen stores rather than being stored on your hips and belly.

Most people think of complex carbs as rice, bread, and potato (usually in the form of fries).…

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]]> The best time to eat your most carbohydrate-dense meal is right after an intense workout or a long hard training session. The carbs you eat then are more likely to go straight into your muscle to replenish your glycogen stores rather than being stored on your hips and belly.

Most people think of complex carbs as rice, bread, and potato (usually in the form of fries).…

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]]> https://www.wholelifechallenge.com/sweet-potato-bacon-mash/feed/ 1 Putting Mom First: How to Be a Healthy, Happy New Mother https://www.wholelifechallenge.com/putting-mom-first-how-to-be-a-healthy-happy-new-mother/ https://www.wholelifechallenge.com/putting-mom-first-how-to-be-a-healthy-happy-new-mother/#comments Mon, 04 Jul 2022 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4377 Giving birth to a child is a most incredible journey for a woman. The experience is filled with the highest of the highs and the lowest of the lows, from first meeting your new baby to the sleepless nights and constant feedings.

In my time of being a trainer and teacher, what I see most with mothers is that when they are stuck at home and not able to continue the things they used to do and love, they becomes depressed.…

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]]> Giving birth to a child is a most incredible journey for a woman. The experience is filled with the highest of the highs and the lowest of the lows, from first meeting your new baby to the sleepless nights and constant feedings.

In my time of being a trainer and teacher, what I see most with mothers is that when they are stuck at home and not able to continue the things they used to do and love, they becomes depressed.…

The post Putting Mom First: How to Be a Healthy, Happy New Mother appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/putting-mom-first-how-to-be-a-healthy-happy-new-mother/feed/ 11 The Unstoppable Power of Your Small Daily Choices https://www.wholelifechallenge.com/the-unstoppable-power-of-your-small-daily-choices/ https://www.wholelifechallenge.com/the-unstoppable-power-of-your-small-daily-choices/#comments Thu, 04 Nov 2021 12:00:00 +0000 https://www.wholelifechallenge.com/?p=4746 Recently, I was traveling for a seminar and struck up conversation with a cool dude on the plane. While we were sharing our goals and aspirations, he generously gave me the book he was reading, The Compound Effect by Darren Hardy. The book was all about the principle that small daily choices have an accumulative and profound effect over time. The idea was that this concept can be applied to every aspect of your life.…

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]]> Recently, I was traveling for a seminar and struck up conversation with a cool dude on the plane. While we were sharing our goals and aspirations, he generously gave me the book he was reading, The Compound Effect by Darren Hardy. The book was all about the principle that small daily choices have an accumulative and profound effect over time.…

The post The Unstoppable Power of Your Small Daily Choices appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/the-unstoppable-power-of-your-small-daily-choices/feed/ 2 Why Cutting Calories Is One of the Worst Things You Can Do for Weight Loss https://www.wholelifechallenge.com/why-cutting-calories-is-one-of-the-worst-things-you-can-do-for-weight-loss/ https://www.wholelifechallenge.com/why-cutting-calories-is-one-of-the-worst-things-you-can-do-for-weight-loss/#comments Wed, 21 Apr 2021 03:30:02 +0000 https://www.wholelifechallenge.com/?p=6122 For the last fifteen years, I have been writing tailored diets for my clients, both online and in person, and the majority of my weight-loss clients have been women who have come to me after trying almost everything — thermogenics, diet pills, grapefruit diets, ketogenic diets, skipping meals, and so on.

To cut a long story short, the main theme that runs throughout all of these women’s lives is that most aren’t eating enough.…

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]]> For the last fifteen years, I have been writing tailored diets for my clients, both online and in person, and the majority of my weight-loss clients have been women who have come to me after trying almost everything — thermogenics, diet pills, grapefruit diets, ketogenic diets, skipping meals, and so on.

To cut a long story short, the main theme that runs throughout all of these women’s lives is that most aren’t eating enough.…

The post Why Cutting Calories Is One of the Worst Things You Can Do for Weight Loss appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/why-cutting-calories-is-one-of-the-worst-things-you-can-do-for-weight-loss/feed/ 2 How Chronic Dehydration Can Make You Fat, Tired, and Weak https://www.wholelifechallenge.com/how-chronic-dehydration-can-make-you-fat-tired-and-weak/ https://www.wholelifechallenge.com/how-chronic-dehydration-can-make-you-fat-tired-and-weak/#comments Fri, 09 Apr 2021 12:00:37 +0000 https://www.wholelifechallenge.com/?p=5817 Water is the essence of life. Every living thing needs water to survive, right down to every cell in all plants and animals. Our bodies are made up of nearly 75% water and in order to thrive, we must supply all the cells in our bodies with adequate water so these tiny magical building blocks that make up our bodies can carry out all their biological processes.…

The post How Chronic Dehydration Can Make You Fat, Tired, and Weak appeared first on Whole Life Challenge.

]]> Water is the essence of life. Every living thing needs water to survive, right down to every cell in all plants and animals. Our bodies are made up of nearly 75% water and in order to thrive, we must supply all the cells in our bodies with adequate water so these tiny magical building blocks that make up our bodies can carry out all their biological processes.…

The post How Chronic Dehydration Can Make You Fat, Tired, and Weak appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/how-chronic-dehydration-can-make-you-fat-tired-and-weak/feed/ 4 Why Endless Crunches are NOT the Way to a Flat Stomach https://www.wholelifechallenge.com/why-endless-crunches-are-not-the-way-to-a-flat-stomach/ https://www.wholelifechallenge.com/why-endless-crunches-are-not-the-way-to-a-flat-stomach/#respond Thu, 10 Sep 2020 15:00:49 +0000 https://www.wholelifechallenge.com/?p=4491 We are bombarded with social media, magazine ads, and infomercials of tanned, shiny men with rippling washboard abs or fit chicks in sports bras with tight, flat, super-smooth stomachs. And endless crunches are the answer to achieving that illustrious six-pack or tiny waistline – or so most media hype would have you believe.

In reality, regardless if you are a guy, girl, or new mother who wants to tighten her tummy, doing endless crunches or sit-ups is not the way to get a flat stomach.…

The post Why Endless Crunches are NOT the Way to a Flat Stomach appeared first on Whole Life Challenge.

]]> We are bombarded with social media, magazine ads, and infomercials of tanned, shiny men with rippling washboard abs or fit chicks in sports bras with tight, flat, super-smooth stomachs. And endless crunches are the answer to achieving that illustrious six-pack or tiny waistline – or so most media hype would have you believe.

In reality, regardless if you are a guy, girl, or new mother who wants to tighten her tummy, doing endless crunches or sit-ups is not the way to get a flat stomach.…

The post Why Endless Crunches are NOT the Way to a Flat Stomach appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/why-endless-crunches-are-not-the-way-to-a-flat-stomach/feed/ 0 6 Nutrition Myths the Fitness Industry Has Sold You https://www.wholelifechallenge.com/6-nutrition-myths-the-fitness-industry-has-sold-you/ https://www.wholelifechallenge.com/6-nutrition-myths-the-fitness-industry-has-sold-you/#comments Thu, 20 Aug 2020 15:00:26 +0000 https://www.wholelifechallenge.com/?p=5659 When we think of the “fitness industry,” all of us instantly picture hot chicks in sports bras displaying super flat stomachs and perky butts or shredded dudes with bulging pecs and biceps. And there is an assumption that those with lean physiques and perfectly sculpted muscles are the epitome of health and fitness.

This is in fact not true. Sure, having muscle on your frame and not being overweight does signify health, but that does not mean the leanness and muscular definition we see was achieved through the healthiest of methods.…

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]]> When we think of the “fitness industry,” all of us instantly picture hot chicks in sports bras displaying super flat stomachs and perky butts or shredded dudes with bulging pecs and biceps. And there is an assumption that those with lean physiques and perfectly sculpted muscles are the epitome of health and fitness.

This is in fact not true.…

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]]> https://www.wholelifechallenge.com/6-nutrition-myths-the-fitness-industry-has-sold-you/feed/ 1 How to Harness the Power of the Present Moment https://www.wholelifechallenge.com/how-to-harness-the-power-of-the-present-moment/ https://www.wholelifechallenge.com/how-to-harness-the-power-of-the-present-moment/#comments Mon, 10 Aug 2020 15:00:45 +0000 https://www.wholelifechallenge.com/?p=8989 Life is full of ups and downs. All of us at one stage or another go through challenging times. This is life. But it is important not to get too overwhelmed or fueled with chronic anxiety over situations that can eat away at our mental and physical health.

Chronic stress and anxiety elevate the body’s cortisol level. Living in this state basically encourages our bodies to use our hard-earned muscle for energy and to store fat more efficiently.…

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]]> Life is full of ups and downs. All of us at one stage or another go through challenging times. This is life. But it is important not to get too overwhelmed or fueled with chronic anxiety over situations that can eat away at our mental and physical health.

Chronic stress and anxiety elevate the body’s cortisol level.…

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]]> https://www.wholelifechallenge.com/how-to-harness-the-power-of-the-present-moment/feed/ 3 The Problem With Wheat and the Power You Have to Fix It https://www.wholelifechallenge.com/the-problem-with-wheat-and-the-power-you-have-to-fix-it/ https://www.wholelifechallenge.com/the-problem-with-wheat-and-the-power-you-have-to-fix-it/#comments Fri, 31 Jul 2020 14:00:13 +0000 https://www.wholelifechallenge.com/?p=5335 It seems so normal to eat eggs on toast for breakfast or a sandwich for lunch. A muffin or some pretzels dipped in salsa for a snack and pasta for dinner to refuel after a heavy workout. Of course, the muffin is low fat and the toast is whole grain. It only makes sense to eat healthy when you are working out and trying to maintain a good lifestyle, right?…

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]]> It seems so normal to eat eggs on toast for breakfast or a sandwich for lunch. A muffin or some pretzels dipped in salsa for a snack and pasta for dinner to refuel after a heavy workout. Of course, the muffin is low fat and the toast is whole grain. It only makes sense to eat healthy when you are working out and trying to maintain a good lifestyle, right?…

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]]> https://www.wholelifechallenge.com/the-problem-with-wheat-and-the-power-you-have-to-fix-it/feed/ 1 The Benefits of Bodyweight Workouts (and 5 Must-Know Exercises) https://www.wholelifechallenge.com/benefits-bodyweight-workouts-5-must-know-exercises/ https://www.wholelifechallenge.com/benefits-bodyweight-workouts-5-must-know-exercises/#respond Mon, 26 Nov 2018 10:00:03 +0000 http://www.wholelifechallenge.com/?p=12109 A lot of people think exercising using only your body weight is easier, less intense, and won’t give you those “gainz” that create a perfect booty or bulging biceps. In the many bodybuilding publications, we see huge dudes holding barbells stacked to the limits with weight plates and we think this is the way to work out to get results.

Sure, lifting heavy is intense and challenging, but there are many elements to an effective workout.…

The post The Benefits of Bodyweight Workouts (and 5 Must-Know Exercises) appeared first on Whole Life Challenge.

]]> A lot of people think exercising using only your body weight is easier, less intense, and won’t give you those “gainz” that create a perfect booty or bulging biceps. In the many bodybuilding publications, we see huge dudes holding barbells stacked to the limits with weight plates and we think this is the way to work out to get results.…

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]]> https://www.wholelifechallenge.com/benefits-bodyweight-workouts-5-must-know-exercises/feed/ 0 How to Make Healthier Treats Out of These 2 Sweets https://www.wholelifechallenge.com/how-to-make-healthier-treats-out-of-these-2-sweets/ https://www.wholelifechallenge.com/how-to-make-healthier-treats-out-of-these-2-sweets/#respond Mon, 28 May 2018 09:00:22 +0000 https://www.wholelifechallenge.com/?p=10921 It is hard to stick to a clean eating plan all the time — especially with so many easily accessible and deliciously tempting goodies right at our fingertips. Having worked with many nutrition clients, I’ve found the main culprit that causes slip-ups is a lack of preparation. When there are no healthy food options available at home or in the work fridge, then that is when the cookie monster rears its ugly head.…

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]]> It is hard to stick to a clean eating plan all the time — especially with so many easily accessible and deliciously tempting goodies right at our fingertips. Having worked with many nutrition clients, I’ve found the main culprit that causes slip-ups is a lack of preparation. When there are no healthy food options available at home or in the work fridge, then that is when the cookie monster rears its ugly head.…

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]]> https://www.wholelifechallenge.com/how-to-make-healthier-treats-out-of-these-2-sweets/feed/ 0 How Overtraining Can Wreck Your Goals (and How to Avoid It) https://www.wholelifechallenge.com/how-overtraining-can-wreck-your-goals-and-how-to-avoid-it/ https://www.wholelifechallenge.com/how-overtraining-can-wreck-your-goals-and-how-to-avoid-it/#respond Thu, 29 Mar 2018 09:00:31 +0000 https://www.wholelifechallenge.com/?p=10412 Most things we read in the fitness world are about motivation for sticking to the gym and eating healthy. But there are a lot of you who are already motivated, disciplined, and determined to achieve your health and fitness goals.

Maybe some of you are competitive athletes or serious part-time fitness enthusiasts. And, unlike the targets of all those motivation articles, maybe some of you are working out so much that you are feeling tired and drained.…

The post How Overtraining Can Wreck Your Goals (and How to Avoid It) appeared first on Whole Life Challenge.

]]> Most things we read in the fitness world are about motivation for sticking to the gym and eating healthy. But there are a lot of you who are already motivated, disciplined, and determined to achieve your health and fitness goals.

Maybe some of you are competitive athletes or serious part-time fitness enthusiasts. And, unlike the targets of all those motivation articles, maybe some of you are working out so much that you are feeling tired and drained.…

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]]> https://www.wholelifechallenge.com/how-overtraining-can-wreck-your-goals-and-how-to-avoid-it/feed/ 0 6 Healthy Ways to Feel Awesome in Time for Spring Break https://www.wholelifechallenge.com/6-healthy-ways-to-feel-awesome-in-time-for-spring-break/ https://www.wholelifechallenge.com/6-healthy-ways-to-feel-awesome-in-time-for-spring-break/#respond Mon, 05 Mar 2018 10:00:07 +0000 https://www.wholelifechallenge.com/?p=9998 During the cold weather months, it can be so nice to enjoy comfort foods and warm, flavorsome meals with friends and family. Eating a creamy casserole with cheese and crusty white bread or warm apple pie is delicious and perfect for a winter’s evening, right?

Yes, it’s true, the odd splurge now and then won’t hurt you in the long run, but if we look as far back as the holiday season and consider all those back-to-back social gatherings that preceded the months of comfort food?…

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]]> During the cold weather months, it can be so nice to enjoy comfort foods and warm, flavorsome meals with friends and family. Eating a creamy casserole with cheese and crusty white bread or warm apple pie is delicious and perfect for a winter’s evening, right?

Yes, it’s true, the odd splurge now and then won’t hurt you in the long run, but if we look as far back as the holiday season and consider all those back-to-back social gatherings that preceded the months of comfort food?…

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]]> https://www.wholelifechallenge.com/6-healthy-ways-to-feel-awesome-in-time-for-spring-break/feed/ 0 Core Training: Why You Need It and How to Get It Into Your Workout https://www.wholelifechallenge.com/core-training-why-need-how-get-into-workout/ https://www.wholelifechallenge.com/core-training-why-need-how-get-into-workout/#respond Tue, 16 Jan 2018 10:00:26 +0000 https://www.wholelifechallenge.com/?p=9527 When we hit the gym, so much of our motivation is about looking better so we can fit into that little black dress or flex our biceps in that tight shirt. In the midst of this, function is often overlooked.

Things like good posture, a strong core and stabilizers, balance, and other aspects of fitness are disregarded because they may not make a difference to how we look.…

The post Core Training: Why You Need It and How to Get It Into Your Workout appeared first on Whole Life Challenge.

]]> When we hit the gym, so much of our motivation is about looking better so we can fit into that little black dress or flex our biceps in that tight shirt. In the midst of this, function is often overlooked.

Things like good posture, a strong core and stabilizers, balance, and other aspects of fitness are disregarded because they may not make a difference to how we look.…

The post Core Training: Why You Need It and How to Get It Into Your Workout appeared first on Whole Life Challenge.

]]> https://www.wholelifechallenge.com/core-training-why-need-how-get-into-workout/feed/ 0 Super-Simple Breakfast: Banana-Berry Smoothie and Hard-Boiled Eggs https://www.wholelifechallenge.com/super-simple-breakfast-banana-berry-smoothie-and-hard-boiled-eggs/ https://www.wholelifechallenge.com/super-simple-breakfast-banana-berry-smoothie-and-hard-boiled-eggs/#respond Sun, 08 Oct 2017 09:00:41 +0000 https://www.wholelifechallenge.com/?p=8535 Most people start the day off by eating bowl of cereal with milk and a coffee. But there are a few problems with this breakfast:

  • Most cereals are processed, stripped of nutrition, and packed full of sugar.
  • Dairy is on my no-no list due to its inflammation-promoting properties (with the exception of some organic Greek yogurt or kefir for the probiotics).

    • …

    The post Super-Simple Breakfast: Banana-Berry Smoothie and Hard-Boiled Eggs appeared first on Whole Life Challenge.

    ]]>     Most people start the day off by eating bowl of cereal with milk and a coffee. But there are a few problems with this breakfast:

  • Most cereals are processed, stripped of nutrition, and packed full of sugar.
  • Dairy is on my no-no list due to its inflammation-promoting properties (with the exception of some organic Greek yogurt or kefir for the probiotics).
    • …

    The post Super-Simple Breakfast: Banana-Berry Smoothie and Hard-Boiled Eggs appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/super-simple-breakfast-banana-berry-smoothie-and-hard-boiled-eggs/feed/ 0     What You Need to Know Before You Eat Any More Soy https://www.wholelifechallenge.com/what-you-need-to-know-before-you-eat-any-more-soy/ https://www.wholelifechallenge.com/what-you-need-to-know-before-you-eat-any-more-soy/#comments Mon, 25 Sep 2017 09:00:19 +0000 https://www.wholelifechallenge.com/?p=8478 If you’re confused about soy, you’re not alone. There has been a lot of mixed information about soy over the years. Some sources tell us that it is good for us and others say that it is bad.

    The truth is, as with so many other foods, soy is both good and bad for you depending on how it is grown and processed.…

    The post What You Need to Know Before You Eat Any More Soy appeared first on Whole Life Challenge.

    ]]>     If you’re confused about soy, you’re not alone. There has been a lot of mixed information about soy over the years. Some sources tell us that it is good for us and others say that it is bad.

    The truth is, as with so many other foods, soy is both good and bad for you depending on how it is grown and processed.…

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    ]]>     https://www.wholelifechallenge.com/what-you-need-to-know-before-you-eat-any-more-soy/feed/ 12     Tomato, Mushroom, and Spinach Egg Muffins https://www.wholelifechallenge.com/tomato-mushroom-and-spinach-egg-muffins/ https://www.wholelifechallenge.com/tomato-mushroom-and-spinach-egg-muffins/#respond Sun, 30 Jul 2017 09:00:59 +0000 https://www.wholelifechallenge.com/?p=8103 If you are like me and lead a hectic lifestyle but eating clean is a priority, then healthy portable snacks are a must.

    If you have healthy food handy all the time, then you will be less inclined to buy or grab the nearest processed junk when you become hungry. But while it is easy to take a piece of fruit with you or some nuts, packing a healthy snack that provides you with protein is a bit trickier.…

    The post Tomato, Mushroom, and Spinach Egg Muffins appeared first on Whole Life Challenge.

    ]]>     If you are like me and lead a hectic lifestyle but eating clean is a priority, then healthy portable snacks are a must.

    If you have healthy food handy all the time, then you will be less inclined to buy or grab the nearest processed junk when you become hungry. But while it is easy to take a piece of fruit with you or some nuts, packing a healthy snack that provides you with protein is a bit trickier.…

    The post Tomato, Mushroom, and Spinach Egg Muffins appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/tomato-mushroom-and-spinach-egg-muffins/feed/ 0     How to Cook with Fats and Oils for the Healthy Eater https://www.wholelifechallenge.com/how-to-cook-with-fats-and-oils-for-the-healthy-eater/ https://www.wholelifechallenge.com/how-to-cook-with-fats-and-oils-for-the-healthy-eater/#comments Tue, 20 Jun 2017 09:00:55 +0000 https://www.wholelifechallenge.com/?p=7932 There are so many different types of fats and different ways they affect our systems when we consume them. These differences are even more enhanced when we look at the way these fats are produced, how refined they are, and how we use them for cooking.

    Most of us understand the basics of which fats to consume, but when it comes to how to cook with fats and oils, things get more complicated.…

    The post How to Cook with Fats and Oils for the Healthy Eater appeared first on Whole Life Challenge.

    ]]>     There are so many different types of fats and different ways they affect our systems when we consume them. These differences are even more enhanced when we look at the way these fats are produced, how refined they are, and how we use them for cooking.

    Most of us understand the basics of which fats to consume, but when it comes to how to cook with fats and oils, things get more complicated.…

    The post How to Cook with Fats and Oils for the Healthy Eater appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/how-to-cook-with-fats-and-oils-for-the-healthy-eater/feed/ 3     How to Order Healthy Food When You’re at a Restaurant https://www.wholelifechallenge.com/how-to-order-healthy-food-when-youre-at-a-restaurant/ https://www.wholelifechallenge.com/how-to-order-healthy-food-when-youre-at-a-restaurant/#comments Tue, 30 May 2017 09:00:30 +0000 https://www.wholelifechallenge.com/?p=7669 Life is about so much more than a lunch box with the perfect ratio of carbs, proteins, and fats. 

    Life is about travel, entertainment, and birthday parties. For many of us, dining out is one of life’s biggest enjoyments — and the biggest challenge to our healthy eating habits. To maintain our healthy lifestyle and still be able to enjoy our meals out, it is important to make educated choices so we can stay on track.…

    The post How to Order Healthy Food When You’re at a Restaurant appeared first on Whole Life Challenge.

    ]]>     Life is about so much more than a lunch box with the perfect ratio of carbs, proteins, and fats. 

    Life is about travel, entertainment, and birthday parties. For many of us, dining out is one of life’s biggest enjoyments — and the biggest challenge to our healthy eating habits. To maintain our healthy lifestyle and still be able to enjoy our meals out, it is important to make educated choices so we can stay on track.…

    The post How to Order Healthy Food When You’re at a Restaurant appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/how-to-order-healthy-food-when-youre-at-a-restaurant/feed/ 4     How to Keep Eating Healthy When You Travel https://www.wholelifechallenge.com/how-to-keep-eating-healthy-when-you-travel/ https://www.wholelifechallenge.com/how-to-keep-eating-healthy-when-you-travel/#respond Tue, 23 May 2017 09:00:23 +0000 https://www.wholelifechallenge.com/?p=7565 My job involves a lot of travel. In fact, I am on a plane heading to coaching and teaching engagements every second week or so. I know firsthand that it can be tough to eat right when you are on the road.

    When you are traveling, it is important to be mindful not only about what you eat, but also about when you eat.…

    The post How to Keep Eating Healthy When You Travel appeared first on Whole Life Challenge.

    ]]>     My job involves a lot of travel. In fact, I am on a plane heading to coaching and teaching engagements every second week or so. I know firsthand that it can be tough to eat right when you are on the road.

    When you are traveling, it is important to be mindful not only about what you eat, but also about when you eat.…

    The post How to Keep Eating Healthy When You Travel appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/how-to-keep-eating-healthy-when-you-travel/feed/ 0     Quick and Healthy Quinoa Chicken Salad https://www.wholelifechallenge.com/quick-and-healthy-quinoa-chicken-salad/ https://www.wholelifechallenge.com/quick-and-healthy-quinoa-chicken-salad/#respond Sun, 16 Apr 2017 09:00:22 +0000 https://www.wholelifechallenge.com/?p=7432 Here is a delicious and nutritious quinoa chicken salad that has the perfect combo of protein, fats and carbs. It is important to fuel your body with the three macro-ingredients for optimal health. And the quality of those macro-ingredients does matter. This salad contains healthy sources that will help with energy levels, weight loss, and optimal performance.

    Here you will find your protein in the chicken, your complex carbs in the quinoa, and your healthy fats in the olive oil dressing and avocado.…

    The post Quick and Healthy Quinoa Chicken Salad appeared first on Whole Life Challenge.

    ]]>     Here is a delicious and nutritious quinoa chicken salad that has the perfect combo of protein, fats and carbs. It is important to fuel your body with the three macro-ingredients for optimal health. And the quality of those macro-ingredients does matter. This salad contains healthy sources that will help with energy levels, weight loss, and optimal performance.…

    The post Quick and Healthy Quinoa Chicken Salad appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/quick-and-healthy-quinoa-chicken-salad/feed/ 0     Mexican Style Chicken Salad https://www.wholelifechallenge.com/mexican-style-chicken-salad/ https://www.wholelifechallenge.com/mexican-style-chicken-salad/#respond Sun, 05 Mar 2017 10:00:25 +0000 https://www.wholelifechallenge.com/?p=7147 A lot of people think that eating clean means eating chicken breast, rice, and broccoli over and over. That certainly is a clean meal — but it is also really darn boring.

    Eating clean doesn’t mean you have to eat boring meals. There is so much potential variety in all the delicious vegetables and lean protein sources available to us, and so many different and healthy ways we can choose to combine and cook them.…

    The post Mexican Style Chicken Salad appeared first on Whole Life Challenge.

    ]]>     A lot of people think that eating clean means eating chicken breast, rice, and broccoli over and over. That certainly is a clean meal — but it is also really darn boring.

    Eating clean doesn’t mean you have to eat boring meals. There is so much potential variety in all the delicious vegetables and lean protein sources available to us, and so many different and healthy ways we can choose to combine and cook them.…

    The post Mexican Style Chicken Salad appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/mexican-style-chicken-salad/feed/ 0     The Truth About Dairy: What to Avoid, What’s Okay, and Why https://www.wholelifechallenge.com/the-truth-about-dairy/ https://www.wholelifechallenge.com/the-truth-about-dairy/#comments Tue, 31 Jan 2017 10:00:40 +0000 https://www.wholelifechallenge.com/?p=6997 Milk is marketed in a way that makes us all believe it is good for us. It has protein and is the “best” source of calcium, right? This marketing is so powerful that most people will be hard pressed to name any other food that contains moderate to high levels of calcium. I would go as far as to say that we are lead to believe that if we don’t consume dairy, then we will be calcium deficient.…

    The post The Truth About Dairy: What to Avoid, What’s Okay, and Why appeared first on Whole Life Challenge.

    ]]>     Milk is marketed in a way that makes us all believe it is good for us. It has protein and is the “best” source of calcium, right? This marketing is so powerful that most people will be hard pressed to name any other food that contains moderate to high levels of calcium. I would go as far as to say that we are lead to believe that if we don’t consume dairy, then we will be calcium deficient.…

    The post The Truth About Dairy: What to Avoid, What’s Okay, and Why appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/the-truth-about-dairy/feed/ 8     Why My Favorite Easy-to-Make Meal Is So Healthy https://www.wholelifechallenge.com/why-my-favorite-easy-to-make-meal-is-so-healthy/ https://www.wholelifechallenge.com/why-my-favorite-easy-to-make-meal-is-so-healthy/#respond Mon, 17 Oct 2016 09:00:07 +0000 https://www.wholelifechallenge.com/?p=6090 The standard way of “eating clean” is not one I follow. Eating white rice with chicken breast six times a day came about because of the bodybuilding industry — not because it is particularly healthy. In fact, eating that way day in and day out will leave you nutritionally deficient, especially if you are a performance athlete or a mother (where you are/have been pregnant or breastfeeding, as most of my personal clients are).…

    The post Why My Favorite Easy-to-Make Meal Is So Healthy appeared first on Whole Life Challenge.

    ]]>     The standard way of “eating clean” is not one I follow. Eating white rice with chicken breast six times a day came about because of the bodybuilding industry — not because it is particularly healthy. In fact, eating that way day in and day out will leave you nutritionally deficient, especially if you are a performance athlete or a mother (where you are/have been pregnant or breastfeeding, as most of my personal clients are).…

    The post Why My Favorite Easy-to-Make Meal Is So Healthy appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/why-my-favorite-easy-to-make-meal-is-so-healthy/feed/ 0     Arugula, Cranberry, and Your Favorite Protein Salad https://www.wholelifechallenge.com/arugula-cranberry-and-your-favorite-protein-salad/ https://www.wholelifechallenge.com/arugula-cranberry-and-your-favorite-protein-salad/#respond Sun, 19 Jun 2016 09:00:08 +0000 https://www.wholelifechallenge.com/?p=5375 When the weather gets warmer, salads are the way to go. Salads are lighter and don’t heat up the kitchen, but are still packed full of antioxidants, vitamins, and minerals.

    This salad offers the natural sweet, tangy flavor of cranberries, plus the healthy fat of avocado. You get to add the protein that sounds good to you (or that is leftover in your refrigerator).…

    The post Arugula, Cranberry, and Your Favorite Protein Salad appeared first on Whole Life Challenge.

    ]]>     When the weather gets warmer, salads are the way to go. Salads are lighter and don’t heat up the kitchen, but are still packed full of antioxidants, vitamins, and minerals.

    This salad offers the natural sweet, tangy flavor of cranberries, plus the healthy fat of avocado. You get to add the protein that sounds good to you (or that is leftover in your refrigerator).…

    The post Arugula, Cranberry, and Your Favorite Protein Salad appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/arugula-cranberry-and-your-favorite-protein-salad/feed/ 0     Tangy Mango Salsa Salad https://www.wholelifechallenge.com/tangy-mango-salsa-salad/ https://www.wholelifechallenge.com/tangy-mango-salsa-salad/#respond Sun, 01 May 2016 09:00:15 +0000 https://www.wholelifechallenge.com/?p=4995 For those of us in the Northern Hemisphere, spring is officially here. Things are warming up and we get to enjoy delicious summer fruits and lighter meals again. Here is a recipe that incorporates my favorite summer fruit – mangoes – in a light, refreshing, and healthy salsa. This fruity salad is ideal for a warm spring or summer lunch and also works as a dinner when paired with grilled chicken or a piece of pan-seared salmon.…

    The post Tangy Mango Salsa Salad appeared first on Whole Life Challenge.

    ]]>     For those of us in the Northern Hemisphere, spring is officially here. Things are warming up and we get to enjoy delicious summer fruits and lighter meals again. Here is a recipe that incorporates my favorite summer fruit – mangoes – in a light, refreshing, and healthy salsa. This fruity salad is ideal for a warm spring or summer lunch and also works as a dinner when paired with grilled chicken or a piece of pan-seared salmon.…

    The post Tangy Mango Salsa Salad appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/tangy-mango-salsa-salad/feed/ 0     High-Protein Egg Muffin On-the-Go Recipe https://www.wholelifechallenge.com/high-protein-egg-muffin-on-the-go-recipe/ https://www.wholelifechallenge.com/high-protein-egg-muffin-on-the-go-recipe/#respond Sun, 03 Jan 2016 10:00:04 +0000 https://www.wholelifechallenge.com/?p=4102 When you are always on the go, it is important to carry healthy snacks with you to keep your blood sugar levels even and your energy levels up.

    How many of you have found yourselves at a fast-food joint wolfing down a burger because you’ve been without food all day and have reached a point where you will eat anything – only to regret it five minutes later?…

    The post High-Protein Egg Muffin On-the-Go Recipe appeared first on Whole Life Challenge.

    ]]>     When you are always on the go, it is important to carry healthy snacks with you to keep your blood sugar levels even and your energy levels up.

    How many of you have found yourselves at a fast-food joint wolfing down a burger because you’ve been without food all day and have reached a point where you will eat anything – only to regret it five minutes later?…

    The post High-Protein Egg Muffin On-the-Go Recipe appeared first on Whole Life Challenge.

    ]]>     https://www.wholelifechallenge.com/high-protein-egg-muffin-on-the-go-recipe/feed/ 0