Do You have An Office Body?

posted in: Beachbody, Exercise Programs, Health, Myths | 0

Do you have Office Body?


As Business owner working from home, I’m pretty much glued to my computer most of the time, so when my vacation week finally arrived, I couldn’t have been happier. Sounded like heaven. And it was. Until I put on my swimsuit. That’s when I realized the scary truth. I have Office Bod—hunched-over posture, a flat behind, a paunchy midsection, and thigh spread. That’s what happens when you spend hours at your desk. It’s not ideal.

Desk 4

Ten years ago even, leaving the office for lunch or stepping out for an errand, were pretty normal. Now that whole work culture has changed, it’s affecting our health and our bodies. The lunch hour has become a relic (we all eat at our desks). Going on an errand in the middle of the workday is seen as an interruption (supposedly this is what online shopping is for). Plus, we are all addicted to our screens (if I go offline for long, I risk missing earth-shattering news like Gisele getting an eye-lift).

It’s not just a superficial thing; recent studies have proved that sedentary lifestyle increases the rates of type 2 diabetes (if you sit for between eight and 12 hours, your risk increase by 90 percent), cancer, and cardiovascular disease.

When the term Dad Bod emerged this spring, my 50-something friends and I laughed endlessly about it. After all, over the years we have watched (weeping) as once-studly guys transformed into paunchy, pasty middle-aged Dad Bods. Sure, we had Mom Bods after having babies, but the craziness of watching our bodies morph with pregnancy made many of us that much more committed to fitness Some of us not all!  Dad Bod, which was originally coined for 20-something guys who were forgoing gym time in favor of keg time, was supposedly appealing to certain girls. I don’t see the same thing happening for Office Bod.


When we move from being a full time mom, an as for me a nurse it’s been a huge change in a dozen ways, but the most obvious of which is my body. Walking literally miles a day on the hospital floor, school pickups, shopping, cooking was just part of my day. Now, though I walk around the block once a day, my fingers get the most exercise as they dance around my keyboard.  Previously, when I needed to get in shape, I would join a gym, walk a little more, do some more weights, a few extra crunches and things fell back in line. Until now. So the question is, in a culture of sitting, how do you banish Office Bod for good? I turned to experts for advice.

Set a timer to move: The most important thing is to be sitting as little as possible throughout the day, Beachbody coaches. Whether you make a plan to move every 30, 45, or 60 minutes, do it consistently. Even if it is just five minutes of walking, it will make a difference. Setting an alarm on your phone, or committing to move with a co-worker and a consistent time, can help you keep it up. Legally your job has to give you a lunch break, plus two 15-minute breaks. We suggests using those breaks to walk rather than hanging out by the water cooler.

Being a Health coach has now gotten my fitness under control. Not all people can have a job where fitness it their work but there is help for everyone.

Get a standing desk: Working in a standing position offers multiple benefits including better overall alignment and increased calorie burning. People often slouch or create improper movement pattern when they are sitting. Your hip flexors are also tightening up, and you are putting more strain on your back, says fitness coach for Beachbody. Also, because standing is less comfortable than sitting, We believe you are less likely to stay in one position for hours.


Focus on strength training: “If you are sitting for long periods of time, you need to be smarter with your workouts, explains Golden. “You are automatically more susceptible to injury because you are less active, so tailor your workouts to your body with a trainer.” Or better yet save money and Train at home on Demand. Check out Beachbody on Demand. Many workouts for balance, strength training and cardio. Beachbody believes in 30 minutes a day 6 days a week for over all good health.  Note: We even have a 10 minute workout for those that don’t have much time. With BOD(Beachbody On Demand) you can take it to work if you have a place to do them. Most offices don’t have the room.

10 mintue trainer

Counter Office Bod with these moves: It turns out that specific fitness moves are needed to tackle Office Bod. My go-tos of running and crunches are, according to many trainers, the opposite of what I should be doing. When you are sitting, you are shortening your midsection, and crunches you will shorten your midsection even more. Instead, do moves that strengthen the lower back like Superman,  Strengthening your lower back muscles will lengthen and reverse the natural hunching that occurs and pull your shoulder blades back., Sitting also makes your hamstrings shorten. Hip thrusts are also key: You are so busy being folded all day, but hip thrusts will open your hips along with strengthening your glutes while lengthening your midsection and backside.

Don’t try to work out at your desk: While this seems like it could be some sort of multitasking solution, it’s a fast track to getting injured. Doing random squats won’t make you healthier or leaner. Instead you will end up with tendinitis. Apparently not warming up and randomly doing exercises here and there won’t succeed. You create inflammation and damaged tissues, and the muscles won’t change in a positive way. There are exercises to relieve stress and tight muscle. Look for that article coming soon on this site.

Commit to moving with your co-workers: Group fitness goals are often more motivating than individual ones. When you are tired, or inclined to skip working out, having someone waiting for you is key.  Put together office exercise groups. Some commit to parking their cars a mile from the office each morning and they all walk in together. Others go for short. Makes it harder if you work from home. Have a buddy you can call or will call you to get you up and moving. Give each other challenges. Team Beachbody provides support groups, accountability, and fitness coaches who will help you through tough spots.


Invest in a fitness tracker:  You’ll see how much, or how little, you are moving, he says. We recommends 10,000 steps a day (roughly five miles) just to maintain health. To lose weight, go with 12,000. To be really fit, keep counting. Knowing your steps can help motivate you to move more.  

Exercise in the morning: If you schedule your workouts in the evening, you are bound to cancel, thanks to extra work, plans with friends, or simple exhaustion. Instead, make sure to move every morning. It can be as short as 10 minutes, we recommends doing at least one resistance exercise each day. Five to 10 minutes a day, targeting a different body part each day, will ultimately lead to a full-body workout at the end of the week.

Say no to unhealthy snacks: Nutritionist advises that you change your approach to food at the office, something that will definitely be a challenge. The office is really tough; you are sitting all day, and there is always unhealthy food around. The first two weeks of establishing a new habit is the hardest. But if you get through that, then you will stick with it. You will have to say no to whatever your obvious temptations are, like bagels or candy or chips, and be really strict with yourself for two weeks knowing it will be a lot easier when you are through that time. Working from home can be a little harder and if you have kids even harder.

Bring your own snacks:  We recommend bringing healthy options from home, especially if your office is stocked with things like chips, soda, and candy. A bite of dark chocolate will quell a sweet craving when there are cupcakes or sweets around. We also would suggest you take a healthy Shake that is good for your skin with all the protein and minerals. That is if you have a place to make it. I know my husband brings a small cooler with his magic bullet and all his ingredients in the cup, except for the ice which you can get anywhere. We suggest bringing carrot, celery sticks, or cut up peppers in containers for  snacking and having an appetizing dip to go along with it. Think salsa, salad dressing, hummus, or guacamole. For drinks, we advises steering clear of diet soda which is bad for your skin. Go towards plain water with lemon, hot water with lemon (“great for your skin”), or green tea (“a healthy alternative to coffee).

desk 2

Watch for more articles on staying healthy and fit wherever you are or what you do for work. Will be adding a children section.

Your Partner in Health,


Rethinking Feel-Good Snacks.

posted in: Health, Myths, Recipes | 0

Feel-Good Snacks


Smart snacks


It’s hard to say “no thanks” to a chocolate-glazed doughnut or cookie.

It’s even harder to say “no thanks” to a chocolate-glazed doughnut or cookie seven hours into a shift so hectic you haven’t had a chance to eat lunch. Or breakfast, for that matter, because you’d rather devote those precious morning minutes to some much-needed sleep.

Lets take a look at a nurse’s unique and also challenging relationship with food—especially food that provides a temporary sense of comfort and relief.

Food makes us happy. Especially if you are an emotional eater. Strange but true. A typical shift for a nurse these days an average person couldn’t handle. It is an emotional work place. Lets say the family of a patient brings in a whole box of doughnuts or a box of home made cookies. They drop it by the nurses station. What happens? Everyone swarms to it like they haven’t seen food in ages.  What if they dropped by containers of salad? What do you think would happen? There would be no swarm. We most likely don’t have that emotional connection to salad. It just doesn’t feel as good eating it.

Over the years we learn to replace things like a bag of Doritos, candy bars, gummy bears and orieos with cherries, wheat thins, cheese sticks, apple slices or carrot sticks and hummus dip.  Not easy but a must for healthy living. No one says that at time you can’t indulge in comfort food. Limits..

The next time you feel like foraging in the cupboard or fridge, consider that mindless snacking can pack on the pounds. Here, Cleveland Clinic registered dietitians team up to offer you seven healthy alternatives to time-honored comfort foods:

1. Crunch time: Rethink chips & dip

Crunching your way through a big bag of salty potato chips, corn chips or cheese doodles will make your fat, calorie and sodium intake skyrocket. Onion or ranch dip adds calories, saturated fat and sodium.

Instead, try 1-ounce snack packs of tortilla, multigrain or baked, reduced-fat potato chips — or measure out one serving in a small bowl. Scoop up salsa (loaded with lycopene and vitamin C, but watch sodium content), hummus (filled with fiber and protein, but make sure there is no added oil) or yogurt-based dip (providing calcium and protein).

2. Ice cream: Find a better way to chill

A big bowl of ice cream seems like a great way to treat yourself. The bad news is that it’s high in saturated fat, sugar and calories.

Instead, try an all-fruit frozen bar, ½ cup of low-fat ice cream or frozen yogurt, or sugar-free popsicles or fudge bars. Make your own treat by stirring blueberries or raspberries into fat-free yogurt and freezing. Or try frozen grapes. If you must have the real thing, go out for a single scoop — or better yet, a small soft-serve cone. Stick to chocolate, vanilla or strawberry (forget rocky road or cookies and cream) and then take a 30-minute walk.

3. PB&J: Time for an upgrade

Talk about a comfort food — peanut butter and jelly sandwiches take us straight back to childhood! Peanut butter has fiber, protein, B vitamins and monounsaturated fats, but it’s high in calories. Store brands have added sugar and salt. Traditional white bread has little nutritional value, and jelly is 100 percent sugar.

Instead, try spreading just 2 tablespoons of all-natural peanut butter (no added salt, sugar or oils) or almond butter on whole-grain bread. Sweeten with sliced bananas or strawberries, or with 1 tablespoon of pure fruit spread, or drizzle with a teaspoon of honey. Or forgo the bread entirely, and spread natural peanut butter on apple slices.


4. Cake cravings: Take on your sweet tooth

Leftover birthday cake just begs to be eaten. Store-bought cakes are high in sugar, saturated fat and trans fat (especially that fabulous buttercream frosting).

Try baking angel food or sponge cake, then dressing it up with a fruit topping or spreading fruit-flavored “lite” yogurt on top. Or choose to limit the damage by ordering a single decadent piece of cake at a restaurant and sharing it. Having a party? Send extra dessert home with your guests or toss it. I make angel food cake a lot it helps with the sweet tooth.


5. Thirsty? Get tough on soft drinks

Pop open a can of soda when you’re thirsty, and you’ll feel refreshed. But you’re basically drinking sugar water with zero nutritional value. For a healthier alternative, try making a juice spritzer. Add a splash of soda water, diet ginger ale or diet lemon-lime soda to half a cup of 100 percent grape, orange or cranberry-blend juice with ice. Or cool off with diet tonic water and a wedge of lemon. Better yet, try water — it truly is “the real thing!”

6. Starved? Build a better sandwich

Old-fashioned bologna-and-cheese sandwiches, typically made with white bread, are high in fat, saturated fat and sodium. Bologna and other processed deli meats also contain preservatives and other agents linked to increased risks of heart disease, diabetes and cancer.

Instead, buy low-fat, reduced-sodium turkey, chicken or lean beef slices, or water-packed tuna. Place them on whole-grain, rye, pumpernickel, light or thin-sliced bread. Top with reduced-fat cheese, avocado slices, lettuce, spinach leaves, alfalfa sprouts, shredded carrots, or thin-sliced apple or cucumber for extra vitamins, nutrients and fiber (plus moisture, flavor and crunch).

7. Condiments: Get creative

Slathering sandwiches with ketchup, mayo or butter only adds unwanted fat and/or sugar. But don’t settle for a dry sandwich — try mustard (experiment with flavored and hot varieties), hummus without added oils, low-fat olive- or canola-oil-based mayo or sandwich spreads, or low-fat cream cheese.


Hope this is a help. Please feel free to leave other ideas you might have, Let me know what you think.


Your Partner in health,


Ingredients NOT to Add to Your Shake!

posted in: Beachbody, Myths, Shakeology | 0

Never Add these Ingredients to Your Shakes

Sweet, creamy, muscle-building and fat-burning, a fruit Shakes or smoothie with the right ingredients can seem too good to be true. But with the wrong ones, it can be unimaginably evil.


At a shake bars, you might notice certain healthy-sounding ingredients or “boosters” on the menu, but check out those calorie counts — they’re inflated for a reason. Many of those add-ins are meant to boost flavor, not your weight loss. Similarly, when you’re making Shakes at home, it’s easy to mix in popular additives that are secretly loaded with chemicals, cause belly bloat or contain more sugar than a candy bar. We’ve rounded up the worst things you can add to weight loss smoothies, making what could have been a healthy shake an exercise in dietary self-defeat. These Shake/smoothy Bars might look inviting but not the healthiest.

Smoothy Bars


1. Flavored yogurt

High in protein with a delicious creamy texture, Greek yogurt is the ideal backbone for a smoothie — unless it’s flavored. Yogurts with fruit on the bottom or mix-ins like honey can contain up to 29 grams of sugar (the amount in Fage Honey Greek Yogurt). Stick to 2% plain; whole milk contains more fat-burning nutrients such as omega-3s. We like these healthy yogurt brands.

2. Whey protein powder

A protein-rich shake is an excellent way to slim down, but a lot of whey proteins pack unnecessary chemicals that can cause gut inflammation and bloating. A much better choice is a blended plant protein, which ensures you’re getting complete protein without the accompanying pooch.

Note: The whey protein isolate that is used in Shakeology is the highest commercial grade available. At this time, we do not require that it be organic. Our whey protein isolate is ion-filtered, antiobiotic-free and BST free. It is not from grass-fed cows.

Vegan Chocolate and Tropical Strawberry:
In our vegan formulas, the protein blend contains brown rice protein, pea protein, along with chia, amaranth, quinoa, and flax. Together, they are a complete protein containing all 9 essential amino acids including sufficient levels of lysine and methionine, which are often deficient in vegan diets.


3. Fruit juice

You glance at the blender. Your smoothie could use one more magic ingredient. You might be tempted to add some of that leftover orange juice or the can of frozen apple concentrate that’s been lurking in the back of the freezer, but resist. Fruit juices lack the satiating fiber of fresh, and even half a cup of orange juice adds 13 grams of carbs. Here’s an example of how adding juice can detract from your weight-loss goals: The Berry Carrot Dream at Smoothie King, which uses orange and apple juices and packs 68 grams of carbs and 58 grams of sugar into a small. That’s more than twice as much as a Snickers bar! For comparison, a simple smoothie you can make at home consisting of one carrot, ¼ cup of raspberries, 6 strawberries and 1/2 peeled orange has only 88 calories, 21 grams of carbs and 11 grams of sugar.


4.  Added sweeteners like honey

You wouldn’t dare add straight granulated sugar to your shakes (right?), but other healthy-sounding sweet additives can wreck your weight-loss goals, too. A tablespoon of all-natural honey will add 17 grams of sugar to your drink, while a similar serving of virtuous-sounding agave nectar will add an unnecessary five grams. While a serving of coconut oil is an excellent add-in — its good saturated fats are burned as energy, not stored as fat — other variations on that tropical theme are trouble. Increasingly common at smoothie bars, coconut nectar will add 13 grams of sugar and carbs per tablespoon, and sweetened coconut flakes have an eye-popping 24 grams of fat and 36 grams of sugars per cup. For sweetness, rely on whole fruit and unsweetened milk alternatives.


5. Too much of a good thing

Avocado and nut butter are some of your best allies in the pursuit of a flat stomach, but too much of their good fats can backfire. Be mindful of the portions suggested by recipes. Nutritionists consider one-fifth of an avocado to be one serving. Likewise, one serving of nut butter is just two tablespoons, and more than enough for a savory smoothie. Another sneaky source of sugary calories: Fruits in green smoothies. Too many can add too much sugar for a health drink. Mind your proportions, and if you’re mixing up the green stuff, aim for two veggies per serving of fruit.


6.  Ice cream or sherbet fruit sherbet

Many Shake bars add low-fat ice cream or a sherbet to their drinks, which may be a tempting option as you’re placing your order. If you fall prey, prepare to eat dessert. Even the lowest fat ice cream and sherbet will add unnecessary carbs and sugar, leading to a crash that’ll just make you hungry again. For example: At Smoothie King, a small (20 oz) Berry Punch, which contains raspberry sherbet, has 84 grams of sugar and 91 grams of carbs! That’s nearly twice as much as a McDonald’s Hot Fudge Sundae. Consider that at-home smoothies can be larger than 20 ounces, and you can see how those sweet frosty add-ins can be trouble. Stick to frozen fruit — it’s just as good.


7. Canned fruit

Canned fruit might seem like an easy shortcut, but it’s just a quick route to belly fat. It’s packed with syrup — upwards of 20 grams of sugars a can! — and nasty additives such as artificial flavorings. (Plus, the chemicals called PCBs that line aluminum cans can impair metabolism and are likely to lead to cancer). Even unsweetened fruit in its own juice is a nutritional miss: Peeled fruit is missing crucial fiber, and vitamin content can degrade in the canning process. If having fresh fruit around the house for your smoothies is impractical, go for frozen — you’ll get just as many nutrients, and frozen fruit adds an ideal frosty texture.
In my opinion, skip the Smoothy Bars altogether and make your own. If you’re looking to make the perfect shake or Smoothy, that will boost your health don’t miss these easy recipes made with this super food shake. Shakeology.  Look under the recipe tap.

LOSE UP TO 12 to 25 pounds is 21 Days with this replacement shake and simple easy exercises that everyone can do.


Your Partner in Health,




5 Myths about your Thyroid!

posted in: Beachbody, Health, Myths | 0

5 Thyroid Lies Your Endocrinologist May Try to Tell You


It’s hard enough to be a thyroid patient without realizing that some doctors out there are very misinformed when it comes to thyroid disease. Endocrinologists, whose “specialization” is the endocrine system — which includes the thyroid gland — are sometimes the worst offenders when it comes to providing dubious information about your thyroid diagnosis and treatment. Get smart, and discover the five lies that your endocrinologist may try to tell you.

thyroid pix

1. “Your TSH is Normal.”

Integrative doctors consider the Thyroid Stimulating Hormone (TSH) test to be only one of many tests to diagnose and manage thyroid disease. TSH, however, is considered the “gold standard” test by many endocrinologists. Too bad they don’t even agree on the cutoff points for the reference range for this test.

Some endocrinologists consider any number within the reference range (it’s around .40 to 4.0 at many US labs) “normal,” and others feel that TSH must be as high as 10 for a diagnosis of hypothyroidism. And many endocrinologists don’t test Free T4, and Free T3 — the actual circulating thyroid hormones — or antibodies that detect autoimmune thyroid disease. So, you could have sub-normal levels of T4 and T3, and/or antibodies that show that your thyroid gland is in self-destruct mode, but if your TSH is within the reference range, the endocrinologist may say it’s “normal.”

2. “Natural Desiccated Thyroid Drugs Aren’t FDA-Regulated, They’re Not Consistent, They’re Not Safe, They’re Off the Market, They’re Made from Cows”

Natural desiccated thyroid (NDT) is prescription thyroid hormone replacement, made from the dried thyroid gland of pigs. It’s also known as natural thyroid, thyroid extract, and is available as a generic, or as brands, including Nature-throid, Thyroid WP, Armour, and Erfa.

It’s shocking how many endocrinologists are misinformed about these drugs. Here are the facts:

  • Natural desiccated thyroid drugs ARE regulated by the FDA. All prescription drugs in the US are FDA-regulated.
  • These drugs are regularly checked through rigorous quality-control processes, and are as consistent as other thyroid drugs. Just as with synthetic levothyroxine drugs (like Synthroid), when inconsistent batches are detected, they are recalled.
  • When properly prescribed, NDT drugs are as safe and effective as other thyroid hormone replacement drugs. (Note: A federally-funded US government study just demonstrated this recently.)
  • NDT is not off the market, it’s legally available in the US, Canada, and a number of other countries.
  • NDT brands available in the US are made from pigs — not from cows.

3. “Hypothyroidism Doesn’t Cause Weight Gain”

Many endocrinologists claim that the thyroid, despite being the master gland of metabolism, has nothing to do with weight. People with undiagnosed thyroid disease often report substantial weight gain prior to diagnosis, and even after diagnosis, losing weight can become difficult, if not sometimes impossible, for people with hypothyroidism, or after surgery to remove the thyroid gland. Endocrinologists often accuse thyroid patients on restrictive diets of “eating too much” and tell marathon runners with thyroid problems that they need to do even more exercise to lose weight. They simply don’t understand how the complex ways that the thyroid is linked to body weight.

Fact: The thyroid is intricately linked to blood sugar, hunger and satiety, hunger/weight loss hormones like insulin and leptin, energy, basal metabolism, and many other factors that have a firm hold on whether you gain or lose weight. Getting the thyroid diagnosed and optimally treated is required for weight loss — but many thyroid patients may also need to address insulin and leptin resistance, lowered metabolism, and other issues — before successful weight loss.

4. If You Have a Suspicious Nodule, We Need to Take Out Your Thyroid Gland”

Some thyroid patients have nodules — lumps in the gland. A suspicious nodule may be large in size, growing quickly, or have suspicious characteristics in imaging tests like a CT scan or ultrasound, or on a radioactive uptake test. Before recommending surgical removal, however, a nodule should typically undergo a fine needle aspiration (FNA) biopsy, to assess whether the nodule is cancerous. If it is cancerous, then the treatment typically does involve surgical removal. However, a substantial number of these FNA biopsies come back indeterminate or inconclusive.

If you have FNA testing on a suspicious nodule, and the result is that it is indeterminate or inconclusive, ask for a Veracyte Afirma Thyroid Analysis test, before agreeing to surgery. This test is performed on your FNA biopsy results, and can eliminate most inconclusive results, to determine quite accurately whether the nodule is cancerous. Since some inconclusive nodules are benign, this test can help you avoid surgery and a lifetime of hypothyroidism afterwards.

5. “You Need to See a Psychiatrist”

Conventional endocrinology says that if you are a patient with hypothyroidism and you’re receiving levothyroxine treatment (not a T4/T3 treatment or natural thyroid, which they claim is not needed), and you have a TSH anywhere within the reference range, and you still don’t feel well, your endocrinologist should recommend a consultation with a psychiatrist. This is what was disseminated in the 2014 Hypothyroidism Guidelines, created and promoted by the American Thyroid Association (with funding from levothyroxine manufacturers.)

If you are hypothyroid, are taking only levothyroxine (like Synthroid, Levothroid, Levoxyl, Tirosint, Unithroid), have a TSH within the reference range, and you still don’t feel well — before you head off to any psychiatrist’s couch, it may be time to find a new doctor — typically, an integrative, holistic physician — who can…

  • determine whether your TSH is optimal, and not just within the range.
  • make sure your Free T4 and Free T3 are tested, and optimized with medication (including T3 or natural desiccated thyroid if necessary).
  • look at your Reverse T3 levels, and determine whether or not you may have some thyroid transport or conversion problems that are contributing to symptoms, and treat them.
  • advise you regarding other issues, including adrenal balance, nutritional deficiencies, and hormone imbalances.

Research for other articles off the internet..


Your Partner in Health,



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