Fiber guide and free meal plan

Everything is protein this and protein that lately.

And it's great! I'm finally able to post my protein recommendations without all the comments from some traditionally trained nutrition professionals I used to get on the socials up until a few months ago like, "That will ruin your kidneys" and "That's not what the government recommends". (Sufficient protein does not ruin kidney function. Some people with compromised kidney function already need to consume less protein. That's not the same. What I recommendisdifferent from what the government recommends because staying on top of the research on optimal health means there will be differences there.)



So keep getting that protein in!



But let's not forget we have essential fatty acid (fat) needs and fiber plays such a valuable role in nutrition as well! Let's talk about fiber today. Maybe we'll dive into fat in a future newsletter.



Fiber is one way to naturally raise GLP-1 in our bodies.More on that in this post. Fiber helps to make us feel satiated, helps us manage blood sugar, acts as prebiotics (food for our microbiome) and helps us then go on to produce postbiotics (example: butyrate -- these act as signaling molecules and play a big role in many different functions and systems in our body). 



I recommend 5-15g of fiber per meal for most people, most of the time. There are some people who seem to need to back off of fiber for a while as they heal their gut, though most people would do best aiming to build back up that fiber once they are healed enough to be able to tolerate it again. Now, three meals a day with 5g of fiber in each would still leave you under the amount recommended. Ideally most women are getting more than 25-30g per day and men are getting at least 35-40g per day.



Here are some high fiber food options:

 

1. Beans and Legumes:

   • Black beans (1/2 cup cooked): 7.5 grams of fiber

   • Lentils (1/2 cup cooked): 7.8 grams of fiber

   • Chickpeas (1/2 cup cooked): 6.2 grams of fiber

   • Split peas (1/2 cup cooked): 8.1 grams of fiber

2. Vegetables:

   • Artichokes (1 medium): 6.9 grams of fiber

   • Broccoli (1 cup cooked): 5.1 grams of fiber

   • Brussels sprouts (1 cup cooked): 4.1 grams of fiber

   • Sweet potatoes (1 medium, baked with skin): 3.8 grams of fiber

   • Carrots (1 medium): 1.7 grams of fiber

3. Fruits:

   • Raspberries (1/2 cup): 4 grams of fiber

   • Avocado (1 medium): 9.2 grams of fiber

   • Pear (1 medium): 5.5 grams of fiber

   • Apple (1 medium): 4.4 grams of fiber

   • Banana (1 medium): 3.1 grams of fiber

4. Whole Grains:

   • Quinoa (1/2 cup cooked): 2.6 grams of fiber

   • Oats (1/2 cup cooked): 2 grams of fiber

   • Brown rice (1/2 cup cooked): 1.8 grams of fiber

5. Nuts and Seeds:

   • Chia seeds (1 ounce, about 2 tablespoons): 10.6 grams of fiber

   • Flaxseeds (1 ounce, about 2 tablespoons): 7.6 grams of fiber

   • Almonds (1 ounce, about 23 almonds): 3.5 grams of fiber

   • Pumpkin seeds (1 ounce): 5.2 grams of fiber

6. Other:

   • Acacia fiber (1 tablespoon): 7 grams of fiber

   • Basil seeds (1 tablespoon): 7 grams of fiber

   • Lupini bean pasta (1 serving): 15g

Important to note that fiber content may vary slightly depending on factors such as ripeness, cooking method, and specific variety. Many of these high fiber foods check off other nutritional boxes too! Some are intentional carbs, some are fats, and a few have a least a little protein. Others, like the non-starchy veggies, I wouldn't give credit as intentional carbs, fat or protein.



I made this Spring 2024 Recipe Collection for you in case you want to see how to pull this all together in some real meals. There are omnivore recipes, vegan options, vegetarian options. There are breakfasts, lunches and dinners. And they all have 5-15g fiber, at least 30g protein, and fat and intentional carbs dialed in to help with health and body composition goals. I hope you love it!



XO,
Tara

Supplement Guide

Which vitamins? What minerals? When? How much?

The supplement world can be so confusing, right?



And while they can be helpful for many people, they are unregulated. Yikes! And those who are allowed to prescribe them typically weren't fully informed about them in school nor are they able to take the time to individualize a supplement plan for each patient.



The more holistic docs we pay out of pocket to see often push their own 'proprietary' blends or affiliate brands of supplements and it feels like it could be a conflict of interest.



So we have people not supplementing when they might benefit if they were and other people just winging it without fully understanding implications, interactions and contraindications. Example: many people take vitamin D3 but aren't getting enough magnesium or K2 which are needed to activate D3 and help ensure calcium is deposited in more adaptive places (like bone) rather than maladaptive places (like arteries).



And many other people are just left feeling confused and looking for information any place they can find it. It leaves a lot of opportunity for progress in the system in the future, for sure.



I cannot and do not 'prescribe' supplements. But, we do have an information only, deep dive workshop in The After Party (which is my membership program that everyone gets a free month of after taking my 28-day metabolism-boosting course, TRANSFORM: Body + Mind). Check it out if you're in there now or if you're on the waitlist for the course, just know you'll be getting access to this workshop once the course is over. If you're a 1:1 client, you'll be getting this workshop as well and we'll be chatting about supplements if we haven't already. ;-)



But not all of you are inThe After Party, on the waitlist forTRANSFORM or a 1:1 client! So I wanted to make something for you. THIS SUPPLEMENT GUIDE is for informational purposes only. It's meant to answer some frequent questions I get, explain benefits of various types of supplements and act as a catalyst to start a conversation with your healthcare provider.



Hope it helps!



XO,
Tara

Metabolic Health Quiz

I used to be unwell.

Metabollically-speaking, I was a bit of a disaster. I had PCOS, prediabetes, insulin resistance, hypothyroidism. Plenty of symptoms. Did NOT feel incredible or vibrant.



This chat today isn't about my backstory, but if you're curious, I spoke about that most recently here.



I have reversed all of those conditions naturally. No medications, no targeted supplements. I say this to share that it IS possible. MANY of my clients have reversed all kinds of conditions, come off of their medications or at least cut their doses way back with their doctors. I say that to let you know it's more than just possible, it's within reach for many people ... with the right knowledge and help. The unfortunate news there is that nearly all the advice and knowledge out there currently is inaccurate, outdated or downright damaging. Back to the good news! You're here. :-) And that tells me you're committed to a different way.



I can no longer be diagnosed with any chronic or metabolic conditions. But that doesn't mean it can't creep back for me! Because it's a common question I get asked, I'm going to share some metrics I use personally to keep tabs on my metabolic health. Of course everyone is different. Everyone is starting from different places. And this is just for information purposes, NOT medical advice ... please seek out a provider you trust to discuss your medical history.



This is not everything, I use lots of metrics (both objective and subjective), but here are some important ones:



Blood pressure - if elevated, it tells me my blood vessels aren't dilating well enough and my heart is being overworked. I'd suspect it's from insulin resistance or mitochondrial dysfunction in the endothelial cells.

Waist circumference - if elevated, I'm storing too much inflammatory visceral fat inside and around my organs

Triglycerides - if elevated, it is usually a sign of insulin resistance or excess glucose

HDL - if low, it tells me healthy cholesterol transportation and clearance is blunted

Triglyceride-to-HDL ratio (self calculated) - if elevated, it almost always means insulin resistance

ApoB - if high, it is a risk factor for atherosclerosis and heart disease, particularly in combination with a lifestyle that promotes damage to blood vessels

Fasting insulin - if high, it's a sign of insulin resistance

Fasting glucose - if high, it's a late sign of insulin resistance

HgBA1C - if high, it means my average blood sugar over the past 3 months or so has been elevated enough to be causing damage

Liver enzymes - if elevated, this tells me my lifestyle / environment is causing excessive liver cell death and damage

CRP - if elevated, it's a good indicator that there's some inflammation going on somewhere in my body



Important to note: I'm not typically looking to see "normal" values here, rather aiming to get within ranges I believe (based on many factors, not just my opinion HAHA) to be "optimal" ranges. Unfortunately, one could test within normal limits in every area above and still be well on their way to metabolic damage and disease. Optimal can sometimes be considered the same across the board and sometimes shift a bit based on individual factors.



Here are some of those ranges I look for for myself. Again, I only share because I trust that you'll use this for informational purposes only and understand that as an individual, your target ranges might make sense to be different than mine!


Blood pressure: I want systolic less than 120 and diastolic less than 80. I would consider 120/80 to be too high and would make a plan to bring that down.

Waist circumference: As a woman, I want this under 31.5 inches. (If I were a man, I'd want this under 35 inches)

Triglycerides: I'd like these to stay under 80

HDL: I feel comfortable when this is between 50 and 90

Triglyceride-to-HDL ratio: I want this below 1

ApoB - I like this below 80

Fasting insulin - under 6 makes me happy

Fasting glucose - I'd like to keep this about 70 - 85. At 90 or higher, I'd be ready to take action.

HgBA1C - 5.0 - 5.4 is a good sweet spot (no pun intended)

Liver enzymes (AST + ALT) - I want these no higher than 17 or 18 each

CRP - Ideally less than 0.5


I'd consider any of the above being 'off' to mean I have some work to do on my metabolic health. If I had two or more of these 'off' (as I used to and as 93%+ people do), I'd be even more serious about turning it around. 



If you're not where you'd like to be for yourself here, that's ok! You should know that improving the various markers here on this list take some work but are almost always able to be improved. The coolest part is that we tend to FEEL so much better and find we achieve our body composition goals at the same time while we work on these. <3 That's the kind of hard work that's worth it on so many levels. This kind of hard work can also help us reverse disease, prevent all kinds of chronic disease, improve moods, energy levels, hunger / fullness cues, cravings, sleep, libido, rate of aging. If your metabolism is in need of some help, you could consider it a blessing as I have. I'm SO much healthier now than I would've been if I hadn't been sick and hadn't decided to roll up my sleeves and get to work.



It's all the stuff we talk about in my weekly newsletter and over on my instagram page.



It's all the stuff we work on in depth in my 28-day metabolism-boosting course,TRANSFORM: Body + Mindand in my 1-on-1 coaching program and why so many clients tell me they come to me for fat loss but end up also feeling vibrant and improving their lab work as a "side effect". ;-) It's. All. Connected. (And pssst ... it's no accident. We are always working on root causes).



Hope you found this helpful today!



XO,
Tara

Cancer, metabolic health and financial trade offs

We have lots to discuss today!

I'm not sure if you've been catching the headlines (I'm not much of a mainstream media fan, but browsing the headlines can help me keep a pulse on trends), but with Kate Middleton's recent cancer announcement plus the recent realization that 1/3 of colon cancer diagnoses are now in people under the age of 40, there have been daily articles talking about how cancer is now coming for younger and healthier people. Many such articles spoke to the 'mystery' of it all but is it really a mystery?




Look, we don't have FULL control of our environments, there are certain genetic mutations that increase risk, and we don't yet know all the things as it relates to cancer. And if you've been getting my newsletters for any length of time you know I'm never about doom and gloom. So let me set the stage as to why I think it's no mystery at all that cancer is on the rise amongst younger and 'healthier' people so that we can move forward and connect the dots with what it is we're always trying to do 'round here: improve metabolic health and longevity odds.




If someone were to ask me to do my best to create an environment that would increase cancer risk and rates, I'd tell them this:

• Make people afraid of the sun

• Keep humans indoors almost all the time

• Make them sedentary and even if they workout, make them sedentary outside of their workout times

• Have them skimp on sleep

• Ask them to have lots of artificial light ... especially in the evenings and night

• Spray their food with lots of synthetic pesticides

• Practice monocrop farming so the soil (and therefore produce) becomes depleted of micronutrients such as magnesium so that DNA repair is blunted

• Increase air + water pollution

• Have ultra-processed food be mainstream and more affordable / accessible than real food

• Sell cosmetic, hygiene and cleaning products that contain multiple toxins

• Stir up daily controversy and expose humans to more fear, terror and anger than they have evolved to process through any form of media possible

• Teach people to eat every couple of hours with plenty of processed carbs to help increase insulin resistance

• Make alcohol intake a frequent + common thing

• Limit lymphatic drainage with underwire bras and hardly any time sweating

• Create habits and vices that lead people to eating right before bed

• Increase consumption of plastics (like from melting To Go coffee cup liners and lids, tea bags, food storage, TV dinners)

• Increase EMFs

This would surely increase oncogenic (cancerous) growth PLUS take out many of the protective measures we have for our body to identify said oncogenic growth at the earliest of cell division and allow our immune system to take care of it. More cancer started, less cancer taken out. 



Obviously no one would want this but I write to prove a point ... we have created an environment that is sure to increase cancer potential, yet we (as a collective, maybe not you or I) are shocked that it's happening. The conditions I've listed out above are the unfortunate reality for the vast majority of us .. at least a significant portion of it is.




I promised not all doom + gloom and I'm about to deliver.




MOST of that is in control. MOST of that can be turned around at any age or stage. And get this! The same changes we'd make to increase the odds (that's all we can ask for) in our favor against cancer are the changes we'd make to improve metabolic health at the root, achieve sustainable fat loss, improve blood pressure, blood sugar, slow the aging process, etc.




In case you haven't read it or it's been awhile, the action plan I have laid out in my Metabolism-Boosting Starter Pack would be excellent steps.




Now let's talk finances.




Someone responded to a story I posted last week on Instagram sharing about a waffle I sent in to school with our son. Short version: they were having a pancake party in his class. We always send in our own food with ingredients we feel more comfortable with. I had these pancakes in the freezer and we went with that. He loved it! Our kids are very aware of the choices we make and know SO much about their bodies, it's mind-blowing. No fear around food. Just knowledge. 



So someone responded to that story and said something along the lines of, "Ya know not everyone can afford that." And she's right! It's a topic I speak on often on social, here on my newsletter, on blogs, etc. It's one reason why volunteering and giving back is a big part of my business and always will be. And it's something I wanted to talk about here today as well.



Those waffles are expensive. The high protein pasta we buy is expensive. The organic produce, free range eggs .... it's so darn expensive! Groceries in general have gone up considerably in the last couple of years as is and unfortunately in our society if you want items without extra pesticides or inflammatory ingredients, it costs more.



I can't stand that! I can't wait for that to change. Everyone deserves to eat real, healthy, nutritious food if they so desire. I've sent out the "How to save money on groceries newsletters" and made the posts and I plan to continue that kind of content weaved in. That being said, I wanted to point out a few things that we, personally, do to help.



I'm grateful that we can and do splurge on pricey waffles as occasional treats for the kids. I know not everyone can and that makes me sad. Also, we save money in other ways.



After being as sick as I used to be and seeing first-hand how important food quality was in me reversing all of my chronic conditions, we've decided to make health prevention (including groceries) a higher percentage of our budget. 


I don't buy alcohol or coffee shop coffees (well, rarely).
I don't purchase expensive clothing, purses, jewelry, sunglasses.
I DIY when I can (make dry shampoo, dishwasher detergent, repair clothing, cook and bake -- often from scratch).
I started gardening on a larger scale last year.
Certain food items we simply never buy (jam is coming to mind ... I make it with organic fruit and chia seeds. I buy the organic fruit in bulk in the frozen section and chia seeds in bulk as well. I'm making this jam for pennies on the dollar compared to store-bought and it's quick, easy and delicious).



Also ... life is nice + full these days and I can't Susie Homemaker everything! So the above also exists alongside the more convenient health options like boxes of Simple Mills cupcake mix for the days when I need to whip up a fast dessert for last minute company and some done-for-me fermented sauerkraut that I just have to struggle to open but otherwise not put an ounce of work into and non-toxic deoderant that shows up at my doorstep after I just "add to cart". Healthy convenience is expensive.



Everyone's financial situation is different. I'm not implying that everyone has the same resources to even reallocate funds as much as I wish that situation was different. But in case any of the above helps shed some light on how one family on a budget incorporates both convenience and elbow grease into their overall plan for better health, I figured I'd share.



I'm asked fairly often on social media to share more: share the things we have on hand and buy, the things we use, the things we make and recipes, etc. So whether it's free, low cost or more of an investment, I'm happy to share. When we are being consumers of content (me too -- anyone's content), I think our job is is to take the things that apply to you and feel good and leave the things that don't. It's such an important skill for managing overall stress, too!




Leaving you off with my tried-and-true, so-easy-I-can-hardly-call-it-a-recipe, Chia Jam Recipe:

1. Add a bunch (1, 2, 3 cups) of frozen fruit of choice (strawberries have been the go-to lately) to a saucepan and heat on stovetop medium heat.

2. As the berries start to soften, use a potato masher to squish. It should become mostly liquid with just some chunkier pieces of the skins of the fruit. At this point, take off the heat and mash one last time.

3. Add chia seeds -- I eyeball it because you really can't mess this up but probably about 1-2 T per cup of fruit -- and stir. Let sit to cool down and jam will thicken too.

4. Once fully cool, place in a sealed container and store in the fridge for up to 5 days. Alternatively, you can freeze into ice cube trays and pop out and store cubes in freezer-safe bag so you can transfer just what you're going to use to the fridge a day or so in advance.

If you're a visual person, the second slide in my "Recipes" highlight on instagram shows me making blueberry chia jam. Not the Recipes 2 highlight, just "Recipes". You'll have to scroll over a bit to find it.




Hope you have an awesome week!



XO,
Tara



P.S. If you need some help with your health and / or body composition goals, there are 2 ways we can work together:



1. The next round of my 28-day metabolism-boosting course, TRANSFORM: Body + Mind, will be starting next month! Make sure you're on the waitlist to be kept in the know and to receive the special discount code when enrollment begins.

2. I offer 1-on-1 coaching as well. It's a very high touch point kind of coaching program (we're diving into your labs, custom workouts, custom nutrition, tons of accountability -aka I'm bothering you pretty often. LOL). So, spots are limited. I do have people graduating out of the program often. Fill out the interested list if, well, you're interested. We'll chat more and I can give you an idea on when a spot will be available for you.

Easter + Passover ideas

T-minus 5 days for Easter!

And Passover will be here just a few weeks later.



With holidays, I'm a big fan of fun, family, traditions and some indulgences. For us, these indulgences might mean more sugar and treats than usual but we won't do artificial flavors, dyes and like to choose to buy or make things that are better-for-us versions of our favorites. This typically means shorter ingredient lists, but not always. Best to read through the ingredient lists. My favorite items are the ones made with the same ingredients I'd use in my kitchen if I were going to make it myself.




Our Easter baskets for the kiddos will be a combination of some treats and some small gifts (usually Spring / Summer focused like water shoes in their new sizes, sidewalk chalk or other outside activities, sports equipment / balls, t-shirt, etc.) We don't go crazy. We typically spend the whole day with family, have Easter egg hunts, and hang out outside if the weather permits.




These days, there are so many more items available to purchase that I feel comfortable with than there were when our kiddos were much younger. That's exciting because the kids enjoy having store-bought treats they can have and I know I no longer have to make everything from scratch! Phew. ;-)



Besides the kids, having indulgences for us adults that might not be packed with protein, fat and fiber but also aren't filled with ingredients that dial up inflammation and metabolic dysfunction (like artificial dyes) is important for OUR health + bodies too!



While we won't be purchasing all of these items, here is a little round-up of some ideas we'll be choosing from this year. And because high quality is almost always more pricey than low quality, it serves as a great motivator to just buy a little. Win win. :-P




Egg-coloring kit (no artificial dyes)


Chocolate date bars


PB-filled dates


Freeze-dried mango


Chocolate PB cups


Coconut chocolate bars


Truffles


Candy variety pack


Gummy bunnies


Jelly beans


Apple bites


Fruit bars


Pre-filled Easter eggs


Chocolate-covered (GF) pretzels


Hope you found this helpful! Happy Easter, Passover and all things Spring to you and your fam.



XO,
Tara



P.S. Enrollment for TRANSFORM: Body + Mind, my 28-day metabolism-boosting course, opens on May 1st. Click here to learn more and hop on the waitlist if you're interested in joining us. You'll reserve your spot and get a discount code when the cart opens. ;-)

Warning: Low (Cellular) Battery?

You and me belong together like warm iced tea and warmer weather.

Have you heard this song yet? It's so fun! And also, it makes me think about us and our mitochondria. HAHA.

Mitochondria are the powerhouses or batteries of every cell in our body (except red blood cells). One of the 3 main reasons people experience any type of ailment or chronic disease like fat loss resistance, migraines, asthma, fatty liver disease, diabetes, arthritis. etc. is mitochondrial dysfunction. If you missed the 1 minute video I shared on instagram last week talking about these 3 root causes, here it is. Check out the caption where most of the info. is!


One of the main ways we can offset mitochondrial dysfunction is by being intentional about making choices that yield us mitochondrial biogenesis. This is just a fancy way of saying we can make our own new, healthy mitochondria when we know how to.


Let's talk about some nuanced factors that influence this intricate process so you can learn how to optimize your lifestyle for maximum mitochondrial mojo!

Mitochondrial biogenesis isn't a one-size-fits-all phenomenon. Rather, it's a complex interplay of various factors that dictate the health and vitality of our cellular powerhouses. From environmental influences to dietary choices and lifestyle habits, every aspect of our lives can impact mitochondrial biogenesis in unique ways.

I'm just going to list some of the key players in mitochondrial biogenesis and how they shape our cellular destiny (ahem ... and all health and fat loss goals):

• Sunshine: Exposure to natural sunlight influences mitochondrial biogenesis by modulating circadian rhythms and reducing inflammation, ultimately supporting optimal cellular function.

• Grounding: Practicing grounding techniques can influence mitochondrial biogenesis by connecting us with the Earth's electromagnetic field, promoting balance and cellular vitality.

• Toxins: Environmental toxins can impair mitochondrial function and hinder biogenesis, underscoring the importance of minimizing exposure to pollutants and toxins for cellular health.

• Processed Foods: Consumption of processed foods laden with artificial additives, flavors, dyes and processing can disrupt mitochondrial function and hinder biogenesis, emphasizing the importance of eating mostly real, whole foods for cellular health. 

• Protein Intake: Adequate protein consumption provides the building blocks necessary for mitochondrial biogenesis, supporting the synthesis of new mitochondria and ensuring their structural integrity.

• Movement: Physical activity stimulates mitochondrial biogenesis by activating cellular signaling pathways and promoting mitochondrial adaptation to metabolic demands.

• Heat Exposure: Exposure to heat, such as sauna use, can stimulate mitochondrial biogenesis and enhance cellular resilience through heat shock proteins.

• Breath Work: Practices such as deep breathing and breathwork can support mitochondrial biogenesis by optimizing cellular oxygenation and energy metabolism.

• Blood Sugar Control: Maintaining stable blood sugar levels supports mitochondrial biogenesis by preventing oxidative stress and promoting metabolic flexibility.

• Fiber Intake: A diet rich in fiber supports gut health, influencing mitochondrial biogenesis through the gut-microbiota-mitochondria axis.

• Laughter: Positive emotions, including laughter, have been linked to improved mitochondrial function and overall well-being, highlighting the importance of mental and emotional health for cellular vitality.

• Sex: Hormonal fluctuations associated with intimacy and sexual activity can impact mitochondrial biogenesis and energy metabolism, highlighting the interconnectedness of physical and sexual health.

• Circadian Rhythm: Adherence to a consistent circadian rhythm supports mitochondrial biogenesis and cellular repair processes, optimizing overall health + vitality.

• Inflammation: Chronic inflammation can disrupt mitochondrial function and impair biogenesis, emphasizing the importance of mitigating inflammation through diet and lifestyle choices.

• EMF Exposure: Excessive exposure to electromagnetic fields (EMFs) can disrupt mitochondrial function and hinder biogenesis, underscoring the importance of minimizing EMF exposure for cellular health.

• Brain Challenges + Novelty: Engaging in cognitive activities and challenging the brain supports mitochondrial biogenesis and cognitive function, promoting overall brain health and vitality.

• Supplements: Certain supplements, such as Coenzyme Q10, Alpha-Lipoic Acid, and Nicotinamide Riboside, have shown promise in supporting mitochondrial biogenesis and enhancing mitochondrial function. I'm not suggesting you take these! Check with your healthcare provider. Supplements should be highly individualized.

• Hydration: Adequate hydration is essential for cellular health and mitochondrial function. 

• Sleep Quality: Quality sleep is crucial for mitochondrial repair and regeneration. 

• Mindfulness Practices: Mindfulness practices, such as meditation and yoga, can support mitochondrial health by reducing stress levels and promoting overall well-being. 

• Social Connections: Strong social connections and meaningful relationships have been linked to improved health outcomes and longevity. 

• Environmental Exposure: Beyond toxins and EMF exposure, consider other environmental factors that may impact mitochondrial health, such as air quality and exposure to pollutants. 

• Intermittent Fasting: Intermittent fasting has been shown to promote mitochondrial biogenesis and improve mitochondrial function. Fasting approaches should be tailored to you as an individual.

• Photobiomodulation: Light (and darkness), wavelengths and light angle all impact mitochondria density, health and biogenesis.

Mitochondrial biogenesis is a dynamic process influenced by a myriad of factors spanning from lifestyle choices to environmental exposures. Some of these factors are not fully in our control, but most factors absolutely ARE in our control at least a bit and are worth exploring. One big reason my 28-day metabolism-boosting course, TRANSFORM: Body + Mind, works so well is because we take action in the areas of mitochondrial health, chronic inflammation reduction and oxidative stress reduction. The March round started yesterday! I'm so excited to hear all of the wins that come from this new group of people who are changing their lives. <3 



While the next round of the course won't be until May, the waitlist is currently open for it. Hop on if you'd like to stay in the know and be notified of any special offers, discount codes ;-) and when enrollment begins.


If you need or want individualized help, here's some more information about 1:1 coaching.


Wishing you and your mitochondria a powerful day,
Tara

St. Patrick's Day PFF Smoothies

In 5 days, for 24 hours, we're all Irish

Maybe you have your dinner planned ... corned beef + cabbage? Planning to have a Guinness? Maybe you're making or buying Irish soda bread? Or maybe you're just gonna make 1 green thing to consume that day and share with your family and call it a successfully festive day. That's where I come in.



I made this St. Patrick's Day PFF Smoothie collection last year, but added 1 new recipe to it this year and wanted to reshare.  All smoothies are balanced with protein, fat, fiber and intentional carbs for fat loss and health optimization goals. :-) 


I teach all about this way of eating without tracking in TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course. Tomorrow is the last day to join this round! If you're already enrolled, I am so excited that you're about to enter Spring + Summer with a level of confidence, energy and health you've been dreaming about. <3 



Hope you have a luck of the Irish kinda week! Or at least the optimistic spirit of our 8-year old son who is so determined to trap a leprechaun this year that our whole house is filled with homemade contraptions and miniature long-term living arrangements for them.



XO,
Tara

FIVE books you need on your shelf

I will never declutter my bookshelf.

Ok, I mean occasionally I might donate or giveaway some books but it's just not going to be a category I can be "minimal" in. I love books. Audiobooks are great and make a lot of sense for commutes and walks but there's just something about an actual book with its smell and page-turning rituals and ....




Anyway, here are some (in no particular order) I've enjoyed a ton in recent months or years that I'd venture to say will be life-changing for you. (And no, I'm not being asked or paid to say this. HAHA!)


1. Lifespan: Why we age and why we don't have to by David Sinclair

He talks about how aging itself can be considered a disease and what's currently going on behind the scenes in the research world. The first country to boldly declare aging a disease will benefit from a flock of researchers that will travel there because "diseases" get a ton of grant money. 

2. Outlive: The Science and Art of Longevity by Peter Attia

What really is causing almost all non-accident related deaths, what can we do about it, how do we measure if what we're doing is working?

3. A Healthier Home: The Room-by-Room Guide to Make Any Space A Little Less Toxic by Shawna Holman

If you're on a journey to reduce toxins in various rooms and areas of your life, this reference book is incredible! Not meant to be read all the way through, but to be skipped around, dog-eared and really USE, it's full of goodness (and many, many money-saving, DIY ideas)

4. Breath: The New Science of a Lost Art by James Nestor

Your mind will be blown by how tied our breathing is to so many ailments: energy, metabolism, illness, crooked teeth, brain fog, cavities, kids' bed wetting, etc. If you're on a breathwork kick or want to be but haven't been motivated enough to start a practice yet, this is the book for you.

5. Mindset: The New Psychology of Success -- How we learn to fulfill our potential by Carol Dwek

Everything has potential to be improved, including whether or not we think that everything has potential to be improved. Be ready to think about thinking in a whole new way and watch how it integrates into all areas of your life.



Happy reading,
Tara



P.S. The cart opens tomorrow for the March round of TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course! I'll be sending you a couple of emails while enrollment is open in case you'd like to join us. Then it'll be back to random health, fitness, nutrition fat loss, mindset, longevity business as usual after that. ;-) I really appreciate you being here and part of this community! 

Strength-plus-10

Strength-plus-10 is all the rage.

Well, it has been for me. Haha!



I need time efficient and effective. And I really care about making sure I incorporate everything I need for a comprehensive fitness + overall health plan. So for the last several months I've been tacking 10 minutes onto the end of my strength training sessions as a way to ensure I'm getting more of what I need into my days. My strength training sessions usually don't take more than 30-40 minutes (including when I record them for Instagram) so for a total of 40-50 minutes, I'm able to check off a couple of things that really help me stay on top of my health goals.

Here are some of the things I've been adding:

• Steady state cardio. Adding 10 minutes here and there on top of specific cardio-focused days helps me with my VO2 max goal. I might hop on the bike, go for a quick power walk or dance to 3 high energy songs.

• HIIT. High intensity interval training is so beneficial to cardiovascular health and also improves our mitochondria and metabolic flexibility. The cool thing is it hardly takes any time! One or 2 10-minute sessions a week is great! I'll do intervals (push-rest-push) on the bike, sprints, or some heart-pumping exercise intervals like burpees or jumping jacks.

• Stretch / mobility work. I have a goal to stay bendy for as long as possible.

• Shoulder rehab (I currently have a torn labrum, bursitis and a bruised clavicle)

• Foam roll for circulation and to break up tight fascia.

• Acupressure mat for circulation, mood, recovery, stiff back or neck

• Red light therapy / infrared light therapy session for improved mitochondria, increased metabolic flexibility (fat burning), improved healing, mood, circadian rhythm, slower rate of "aging" (damage accumulation), aid in detoxification, blood sugar management, immune support, skin and wound healing. The list of benefits is LONG but I'm most interested for the metabolic health benefits. THIS is the one I have and love and that link will save you 41% off. No code needed. Discount won't show up until you actually add to cart. Not in the budget right now? I get it! Just get outside around sunrise + sunset each day for the same benefits. <3

• Yoga. Bendy thing again. ;-)

• Inversions for balance, fun, increased circulation to face / brain / scalp

• Low-EMF infrared sauna (though I'll usually do this longer than 10 minutes and just start my work day from there). It's wonderful for increasing detoxification through sweating, infrared exposure, metabolic health, mood, cardiovascular health and a staple in my weeks for sure.

• Cold exposure (though I'll usually do this shorter than 10 minutes)

Turning my strength training sessions (usually 4 per week) into strength-plus-10 sessions has been ridiculously helpful to me. If at all possible, give it a try! Use the extra 10 minutes for whatever your current goal is or switch it up based on what you / your body needs most that day.

XO,
Tara



P.S. The waitlist for the March round of TRANSFORM: Body + Mind will close one week from today! It's my 28-day metabolism-boosting course. Check out details here and hop on the waitlist while you still can if you're ready to have a different Summer and rest of your life.

50 FREE tools for health optimization

Getting started (or restarted)

I love to share (and get asked often) about tools and products I use. Sauna, cold plunge, red light therapy device, exercise equipment, protein powders, supplements ... These things can be great, convenient, helpful but are usually not necessary and certainly not as effective unless they are first layered on top of some foundations (most of which are free or low cost).



So I'll keep sharing about those special tools from time to time in case it helps, but I'll also make sure I continue to share about the FREE things we have available to us that might make even more of a difference on your health, mood, body composition goals and energy levels.



Whether you'd call yourself a beginner to this whole health thing, intermediate, advanced, a dabbler, confused, or you've lost your way recently and could use some guidance in coming back home to YOU, below are some ideas. They each have their own ways they can shift our day or life and improve our physical, mental and emotional health. Take what you want, leave what you don't like or don't need right now. This is your journey and you get to advocate for yourself. <3

1. Walk

2. Stretch

3. Strength train using whatever you already have (body weight, bands, dumbbells)

4. Short sprints (run, bike, swim, rollerskate, hill repeats)

5. Steady state cardio (jog, swim, bike, rollerskate, rower)

6. Hike / nature walk

7. Five or more minutes outside a day

8. Get your grounding / Earthing in

9. Plan, manage or start a garden

10. Call a friend

11. Find or connect with a community that means something to you

12. Laugh on purpose (look up jokes, watch a comedian on TV or the internet, hang with your funny friend)

13. Hug someone you love

14. Sexual intimacy (partnered or solo)

15. Breathwork

16. Meditation

17. Journaling

18. Take a relaxing bath

19. Drink more water

20. Declutter a drawer or corner

21. Affirmations

22. Add something joyful to your day or calendar

23. Learn a language on Duolingo

24. Teach yourself something using Youtube

25. Set boundaries clearly + kindly and follow through

26. Read a book you already have

27. Cold exposure using your environment or shower / bathtub

28. Have a no complaining allowed day and take note of how high you felt all day as your brain was left searching for the positives. Same day. Same life. Same stressors. Totally different perspective.

29. Aim to stay present (it's a practice I believe we ALL will need to practice forever without ever mastering. Challenge accepted!)

30. Gratitude

31. Board, card, dice or conversation starter games with family / friends

32. Happy lists ... dream about future possibilities if anything was possible (it is) and write it out

33. Music - listen or play

34. Volunteer

35. Sing or hum

36. Cook a meal

37. Bake something using real food ingredients

38. Open the blinds (and windows in home, car)

39. Sleep

40. Turn down the heat at night so you sleep better

41. BELIEVE that your body is capable of amazing things and if you don't yet feel that deep in your core, do the hard work until you do

42. Decrease stress by remembering you cannot control other people (even your kids), events, the weather, etc. but you CAN control your thought patterns, behaviors, habits, way you respond to everything. And that amount of control can change your entire existence when you embrace it.

43. Refuse to be sedentary. Even if you exercise, do not sit for many hours straight. Get up. Walk around. Makeshift standing desk. Ask work to cover a treadmill desk. Stretch while watching TV. Walking meetings. EVERYONE is trying to move more. If you lead the way, you'll probably be helping someone else feel brave enough to do the same.

44. Give yourself 12 hours of fasting overnight.

45. No food, alcohol or calorie-containing beverages 3 hours before bed.

46. On that note ... work towards no alcohol, less frequent alcohol and / or less alcohol per sitting.

47. Eat protein, fat and fiber in every meal. Most of us can skip some take out, restaurant meals or junky snacks or alcohol so focusing on PFF is NO extra cost or maybe even a savings.

48. Get unscented everything. Skip the perfume, cologne and scented candles / laundry detergent / hair products.

49. Dance in your kitchen. I could swear it's medicine.

50. Do something that makes you sweat at least a few times a week (no sauna access? Take a HOT bath, go for a sweaty run, do yard work)

If you're feeling inspired, grab something from the list and do it today!



XO,
Tara



P.S. If you're looking for a much deeper dive on health optimization, fat loss, muscle building, keep in mind the waitlist is open for the March round of TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course. Sign ups begin in 3 weeks!

You're invited! Protein + Cravings Workshop

We have some things to talk about.

I put up a poll in my instagram stories last week asking if I did a free, public workshop (it's been awhile since my last one!), what would you want me to discuss? Well cravings and protein were a dead tie and thankfully for me that's an easy fix as those 2 things are SO intertwined.



So, next Monday February 12th at 8 PM Eastern I will be hosting The Protein + Cravings Connection Workshop. We will be diving into the reasons for our cravings and how to overcome them, why protein is important, how much we need (you'll know how much you, personally, need), how we're supposed to time that, and some tips on exactly how to get in that much protein (whether you're an omnivore or a vegetarian). I'll also share my personal protein goal and how I manage that.



It's free and if you can't make it live but are interested, sign up anyway because those who sign up will also get the replay.



In the meantime, let me share some items I like to have on hand always or often to help me reach my protein goals. Keep in mind I'm a vegetarian (who doesn't promote vegetarianism. More on that here) so if you do eat meat, fish and dairy, that's great! It'll be much easier for you.



This pasta gives me 20g protein with each serving and only 6g net carbs

Their rice has 20g protein per serving too

I typically have this protein powder on hand at least in vanilla, chocolate peanut butter, and unflavored (so I can add to savory dishes)

This plant-based collagen (I have it in a canister)

I like these protein bars specifically in this flavor (creamy peanut butter and sea salt b/c it has more protein and less sugar than their other flavors)

I'm a fan of these protein bars too in peanut butter cup and peanut butter chocolate chip -- Jagger got his ninja coach onto these recently :-P

Nut butters

Seed butters

Various nuts and seeds

Usually have some frozen edamame on hand

Organic, sprouted tofu happens sometimes (maybe 1-2 times a month for me?)

The kids eat this more than me, but this cereal does make a delicious snack or dessert at 8g protein and very low sugar / carbs! Just a few ingredients and grain free. All of the flavors are great so we get the variety pack and work our way through. I made this post on turning it into an entire PFF-balanced meal, too.

Unbun bagels (I get from Whole Foods)

Treeline fermented cashew cream cheese adds 3g protein (also a Whole Foods find)

Eggs + egg whites are my savior

Chickpea pasta like this bundle of rotini or this single box of spaghetti

Different kinds of beans

Nutritional yeast adds 8g protein and aa cheesy flavor to sauces and dips

Chickpeas

Lentils

Egglife wraps

Simple Mills protein pancake + waffle mix

Marys Gone Crackers -- this one is great with 5g per serving



Hope that helps get the creative (protein) juices flowing and I'll see you on Monday night! 



XO,
Tara



Didn't sign up for the workshop yet? Do that right here.

Benefits of grounding

Have you touched the Earth today?

Some of you are all about and others are ... skeptical. Why am I always talking about grounding up in my instagram stories? Why do we spend time talking about it in TRANSFORM: Body + Mind, my 28-day metabolism-boosting course? Does it really affect metabolism?



Let's chat.



Grounding (or "Earthing") is the practice of coming in contact with the Earth in a way that allows our body to be altered electrically.
In a nutshell, we tend to accumulate more positive ions through regular living, inflammation, etc. When we are mindful about grounding regularly, we are exchanging some of those positive ions for some negative ones (electrons). We then use these electrons in the Electron Transport Chain to 'power up' our body's own power plant, if you will. 


In other words, these electrons help charge up / fuel the parts of our cells that can then create energy and fuel up the rest of our body. Grounding can:

• reduce inflammation

• improve disease

• improve cardiac health and help prevent atherosclerosis

• increase energy levels

• improve mood

• expedite healing + recovery

• improve fat oxidation

• boost metabolic rate

• improve metabolic flexibility

• and more

Just like with all of the things I share, it's not magic. It's not like you can walk outside barefoot and you'll be healed and lose all the extra body fat. Wouldn't that be amazing? It's just another tool to have in your toolbox. Really, it was a tool we used to have in our toolbox that was removed when we started doing things like live in weather-proof and safe structures and now we just have to be intentional about getting back to.


"How often? How long?"


More often. And longer. We really don't have protocols yet. Our natural state has always been to be outdoors for so much of our day, that it didn't require effort to ground. It was just what we did. In modern society, we can easily go entire days or even weeks without grounding if we're not careful. So at this time my own personal goal is to make sure I am grounding daily ... even if just for a few minutes. When possible, longer and more often. I do this even in Winter but definitely get a lot more grounding time in in Spring, Summer and Fall.



What counts as grounding?



This is the fun part!

• Swimming or wading in the ocean, lake, river, creek

• Walking barefoot on the grass, sand, dirt

• Barefoot on concrete, cement, pavers count too, if there isn't a vapor / moisture barrier underneath

• Lie down or sit on grass or sand

• Gardening with bare hands

• Picking weeds

• Touching puddles, having a snowball fight, building sandcastles with your kids or grandkids

• Taking a bath or sitting in a hot tub with metal pipes

• Earthing sheet or Earthing mat

• Climb a tree

Bonus points for grounding AFTER a lightening storm as the ground is extra full of electrons then. Be safe and make sure the storm has definitely passed before doing that, mmmkay?



Sunlight and red light / infrared light therapy *can* count as grounding too ... it just requires an additional step using fatty acids to convert the light energy to electrons (slightly different but not completely dissimilar to the way solar panels turn sunlight into electricity).



Quick aside... if you've been eying the Lumebox for red light / infrared light therapy, this special link saves you 45% only through February 4th. The company emailed me to say the price will be going up after that. The discount will not show up until you add to cart. Then you'll see it's $349 for the next 5 days.



"Can we ground with socks on?" Your socks are only conductive if there is some sweat on them. So, possible but barefoot is a better bet.



Shoes? 99.99% of the time no, but there is a company making barefoot sneakers with wide toe boxes AND grounding technology. I've been looking into them and just want to hold off on giving the details until I do my due diligence but it's an exciting idea nonetheless.



One more thing grounding can do is make you gain the "weird / interesting neighbor" label as you start doing everything barefoot. You're welcome! ;-)



Hope you found this helpful!



XO,
Tara

Come tour our home gym with me!

Come on in! Just please leave your shoes at the door. ;-)

I'd love to take you on a little tour of our home gym today (actual tour below)! We don't have a full gym but what we do have works so well for us in the room that is also our home office. These options altogether only take up about half of our pretty small room! If you haven't seen our little corner in use, here's a glimpse.




Let's start with the things that I think are a great idea for almost everyone just starting out with some home equipment and then I'll share some of the bells + whistles we have (which is still far less than many people with full garage gyms and things ... but bells + whistles in that they are next level and not necessary for those just starting out). Sharing the exact links of what we have when I can but for things that are older or unavailable, I'm trying to get as close as possible for ya. 




Yoga mat


Adjustable dumbbells (pricey but wayyyy cheaper and a huge space saver as compared to buying these all as separate dumbbell sets)


Long, straight resistance bands (SO versatile)


Fabric loop resistance bands (fabulous for leg / glute day)


Empty toilet paper roll ... to do this with


Chair (for step ups, tricep dips...)



Those basics cover A LOT OF bases. We've also added to the arsenal over the years:



Long loop resistance band (great for assisted pullups, heavier upper body work, banded deadlifts, etc)


Lighter loop resistance bands (work well for increased range of motion like squat to standing abduction, shoulder and arm work...)


Workout bench with back extension (flat, incline work, decline work, preacher curls, back extensions, glute-focused back extensions, hip thrusts, dips ...)


Airdyne bike (pricey and ours is an older model from a friend but ... assault bikes are SO spicy and perfect for low impact, indoor, high intensity interval training)


Tire to flip ... we acquired this old, big, HEAVY tire and keep it tucked off to the side of our backyard. 


Pull-up bar and rings


Jayflex hyperbell bar  -- they recently gifted this to me and we're LOVING it. It's helping me get over how much I've been missing barbells in these past 4 years since I stopped working out in a gym setting and started doing home workouts only. Basically, it turns a pair of dumbbells (even adjustable dumbbells) into a "barbell". They gave me a discount code to share. Use code TARA_ALLEN_HEALTH15 for 15% off.


Kettlebell (kettlebell swings, kettlebell flows, outdoor workouts, I travel with ours sometimes ... very versatile)


Medicine ball (med ball slams, upper body, ab work, full body...)


Swiss ball (abs, alternative seating option, balance, hip openers...)


Bosu ball (incline work, stability and balance...)


Battle ropes (then gave them away b/c we got the wrong ones, so maybe we'll get the right ones soon)


We're always rearranging and it's not the most aesthetically pleasing space at this time but it has everything we need and then some to help us achieve and maintain all of our fitness goals.


Check it out here



Hope you found this helpful!



XO,
Tara


P.S. If you missed out on this January round of TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course -- the waitlist is now open for the March round. Hop on it if you want to stay in the know and receive a discount code when enrollment begins.


P.P.S. If you're looking for custom help ... with body composition goals, health goals, lab work, custom workouts and nutrition guidance and tons of accountability, check out more on 1:1 coaching. Spots are limited and not always available, but clients graduate out of program often and spots then open up, ;-)

Some of my random 2024 intentions

Just in case you are easing into this New Year and still thinking about how you want to set up your days, weeks, and mindset...

...I figured I'd share some of my intentions with you. Most of these have been intentions for many years and I'd like to keep them in. Some of them are newer. Do we have any in common?




I'm listing in a bit of a brain dump kinda way:

• LISS (low intensity steady state cardio)

• HIIT (high intensity interval training)

• MISS (medium intensity steady state cardio)

• Strength training

• Sauna

• Cold exposure

• Walks or dance parties

• Sunshine

• Lumebox

• Dry brush

• Declutter

• Pour into relationships

• Cooking

• Baking

• House projects

• Read / learn daily

• Business growth w/ improved systems

• Stretch / mobility

• House vibes: peace, fun, connection, playfulness, support, unconditional love, leadership, responsibility, relaxation, open-ended conversation, everything is figureoutable

• Sing, hum

• Music (listen, make)

• Create - draw, paint, write

• Celebrate - a bunch of milestone birthdays for my people this year

• Financial growth, investment

• Indoor garden and outdoor garden

• Sleep

• Hobbies + fun - snowboard, ice skate, boogie board, jet ski, rock climb, live music, date nights, comedians, friends, family

• Minimal nighttime artificial light

• Romanticize more of the small moments
  

• Monthly self assessments
  

• Weekly digital declutter session (photos, videos, email)
  

• Grounding daily
  

• Take more days off (Have worked 364 days in the past many years taking only Christmas off completely. That has to change).
  

• Love my people in THEIR love language more
  

•  Volunteer projects / donate - kids involved where appropriate

• Start that big new work project

• Change lives through my course and coaching

• Alcohol less than 1 drink per week

• 'Buckets' I plan to focus on: health, marriage, motherhood, 'housekeeping / homesteading', hobbies / personal, business, finance, social / give back

• Flexibility + ebb and flow ... nothing here is forced, just highly valued.

Hope it's been a great start to 2024 for you so far!



XO,
Tara



P.S. Today is the last day to join the January round of TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. If you have any health or body composition goals for this year, get ready to do something WILDLY different to get to the root of the issue(s). More information and sign up link here.

Busting health + dieting myths

'Tis the season for ... all the diet marketing nonsense!

I love me a great festive theme, so let's debunk a bunch of health myths today, shall we??



Myth #1: Coffee works for breakfast.
Actually ... coffee on an empty stomach can raise cortisol levels, increase belly fat storage, lead to undereating during the daytime and overeating at nighttime or on weekends, lower metabolism and spike blood sugar.


Myth #2: You should keep cutting calories back (beyond a reasonable amount).
Actually ... this will lower metabolic rate, lead to muscle loss and increase risk of disease in the future.


Myth #3: You need to workout more, longer, harder.
Actually ... Exercise is great and I'm a big fan, but those who think they need to increase it endlessly until they "see results" tend to dial up inflammation and risk injury -- both of which can backfire.


Myth #4: Eat 6 mini meals a day for metabolism
Actually ... this doesn't improve metabolism and can hinder it because of the way insulin is kept elevated. This promotes more fat storage, not less.


Myth #5: You should weigh yourself daily.
Please don't! Unless you have NO emotional connection to the number at all (not happy when it's down, not upset when it's up). Otherwise, you'll be manufacturing extra frustration + defeat and we don't make the choices we want to from those emotional states.


Myth #6: Weight loss is good, weight gain is bad.
Actually ... it's much more important to think about the kind of weight you want to gain, lose and / or maintain. Most people want to either gain or maintain muscle and either lose or maintain fat. This requires a very specific way of doing things. Your garden variety diets, cleanses, bootcamps, etc. -- even if they take weight off -- likely won't be enough of the kind of weight you're looking to lose.


Myth #7: Save calories during the day so you can eat more when you go out to dinner or to that party.
Actually ... undereating during mealtimes can lower metabolic rate, have you losing precious muscle, and increase cravings, hunger and the feeling of being 'out of control' around food later.


Myth #8: The sun is bad for us.
Actually ... the sun is very healing! Too much of a good thing isn't a good thing, of course, so we don't want to burn. But we get red light and infrared light around sunrise + sunset. The sun helps us set our circadian rhythm, improves mood, energy, digestion, blood sugar management. And the blue light we get during the middle of the day is important for other things like hormones and vitamin D.


Myth #9: Carbs are bad.
Actually ... we all use carbs. We either eat too much and store them as fat after they spike our blood sugar and cause some damage, eat a moderate amount to match our needs, or eat too few and our body will make what we need then through a process called gluconeogenesis. Eating a moderate amount is helpful for fat loss goals, thyroid health, moods, sleep, energy and performance.


Myth #10: Walking is enough for exercise.
Actually... walking is GREAT for us and if that's all you can do right now, PLEASE do it! For those who are looking to improve their health or have body composition goals and are able to, I recommend keeping walking in for movement or even cardio if it's a fast enough pace to leave you slightly out of breath. But strength training is a separate category and we all benefit from ensuring that's included in our days and weeks, no matter your age or level (as long as its not contraindicated for YOU).


Myth #11: 2 eggs is a high-protein meal.
Actually ... 2 eggs is only 12g of protein. That's something(!) but not enough for a meal. I recommend most people get 20-40+g of protein with each meal. Since that amount of eggs would likely also contain a lot more fat than you need in a meal, you could consider adding an additional source of protein alongside the 2 eggs ... some meat, egg whites mixed in, etc.


Myth #12: Muscle makes you bulky.
Actually ... muscle takes up less space, pound for pound, than body fat does. Meaning, you can increase your scale weight but be putting on muscle and taking off fat and your measurements (like waist circumference) would actually be going down.


Myth #13: The cold weather makes us sick.
Actually ... we are outside less, get less vitamin D, spend more time indoors around more people and germs, and tend to have more food, sugar and alcohol this time of year. More germ exposure + weakened immune system makes us sick. Cold exposure ... when done gradually and intentionally ... improves our immune system.


Myth #14: Fevers are bad.
Actually ... fevers are genius and I aim not to interfere if my body or my kiddos' bodies have created a fever. Of course I'm vigilant to make sure it doesn't become dangerously high or rise so quickly it can cause febrile seizures, but otherwise we welcome and celebrate fevers. In fact, we try to remember that runny noses, vomiting, diarrhea, coughs, post-nasal drips are all genius too. These are not the germs' doing, but rather our body rounding the troops to help fight off and get rid of the germs.



I'm sure I missed a bunch of common myths, but I'm not trying to write a novel today for you. :-P



If you're ready to do things WILDLY different in 2024, you should know that sometime later today the waitlist for TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course -- will be pulled down. So, this is your last chance to hop on! Enrollment for the January round will begin tomorrow. Those on the waitlist will get a discount code sent tomorrow when the cart opens. Join us!



XO,

Life Coffee

Life Coffee.

That's what I'm going to call it. 



Once a month in 2024, probably on the last day of the month, I will be starting a new practice. Join me?



I will be finding at least a handful of minutes to sit down with a cup of coffee (or tea or whatever) and do a little monthly self-review.



I will start with reflection:

• What am I proud of from the last month ... behaviors, progress, intention, results?

• What might be something I want to tweak going forward? What would be a reasonable next step forward?

• Any specific challenges or worries coming up in the next month? If so, how do I want to navigate it?

• What do I want to work on for the next month? What do I need to plan, schedule, buy, start doing, stop doing in order to pull it off?

I will be asking these questions across a few areas of my life: as a wife, mother, health and self care, business and finances.



If you'd like to start a new process that will help with all other processes, join me with a monthly Life Coffee!



Wishing you a beautiful last few days of the year. 2024, we're coming for ya!



XO,
Tara


P.S. A couple of ways we can work together in the new year:

1. TRANSFORM: Body + Mind, my 28 day metabolism-boosting course. Enrollment begin January 3rd.

2. 1:1 coaching is best for those who want additional accountability, customization, or who have certain diagnoses that will benefit from extra guidance, support and a deep dive.

Between the parties - PFF balanced meal ideas

It's party szn! (GIFT below)

Holidays, holiday parties, friends, family, coworkers ... have you had your fill yet?! :-P



You may decide to use some strategies for healthy holiday-ing this year or maybe you just want to indulge at the parties. Either way, you (and your family?) need to be eating in between all of those parties and plans too. This time of year, we often crave comfort but also ease. Add our goals (fat loss, healing, optimization) on top of that and what are you going to do?



Enjoy this holiday gift I made for you. :-). It's a big collection of meals that are all balanced for fat loss, blood sugar balancing and health optimization goals. I've included a whole bunch of 1 pan meals, stews, soup, a couple of smoothies / smoothie bowl, some warm breakfasts and a couple of super-quick (5 minute) options. They all happen to be free of gluten and dairy. Many are for omnivores (meat, seafood, eggs) and there are a bunch that are plant-based as well. 



Did I mention, they're balanced for fat loss and blood sugar balancing? ;-) That means they are great for recalibrating hunger, fullness and cravings in between the holidays and parties as well.



I hope you love it! And actually, I really just hope you use it. <3



If you're on the waitlist for TRANSFORM: Body + Mind, get ready for a lot more recipes balanced in a very specific protein / fat / fiber / carb way for your goals. Not only that, but you'll learn how to balance meals this way without needing recipes or a meal plan because who wants to always be following that?!?! Of course we cover lots more than nutrition too. Take a look at the details and hop on the waitlist if you're ready for a change in 2024.



XO,
Tara

Holiday Cheers orrrrrrr....?

CHEERS to ... poison?

Not to be dramatic, but alcohol is a toxin. But you knew that. This newsletter isn't going to be all doom + gloom, though we do need to cover a few less-than-fun facts right off the bat -- and then a free gift for you to lighten the mood. :-P




Most people think the reason alcohol isn't great for their waistline is the extra calories. That's not really it.



Alcohol is a toxin that needs to be detoxed from our body and FAST. We drink and our body immediately gets to work trying to get rid of it. Here's what happens downstream of that:

• fat metabolism slows as our body is aiming to process + detox the alcohol

• while alcohol itself isn't easily stored as excess body fat, everything else you eat before, during and after drinking will be

• alcohol makes our blood sugar ... wonky. It could spike it up, it could come crashing down. But it's rarely in a healthy + stable place when we drink

• our pre-frontal cortex is compromised -- decision-making skills are altered. This can range from choosing foods that aren't aligned with your goals to much worse

• oftentimes people consume a bunch of sugar, additives, artificial dyes and the like in their drinks ... so now our body is detoxing + processing the actual alcohol AND the stuff that came along for the ride

• fatty liver disease is now often caused by overeating but drinking can do this alone and certainly the combination (not just at the same time, but in general) is not a good idea

• hangovers suck

• alcohol will increase muscle loss and interfere with any muscle gain attempts

Alright. Let's stop there. Some of you might not drink at all. YAY! But if you do and you have any kind of health or body composition goals you're after right now (and I'm assuming you do because this would be a weird newsletter to sign up for if you didn't!), then here's my recommendation:



Drink less.



Seriously. Drink less days per week. Drink less at each sitting or event. Take a month off as a challenge. Set boundaries. Be ok saying you're not going to drink even in the presence of your friends, family and colleagues who do. That can be hard! You and your friend Mary drink every time you see each other for the last 20 years. Feels weird to order the seltzer then, right? But do it! Use it as a chance to tell Mary about your goals and how you feel so much better when you drink less. Don't make it about weight. If you say, "I'm not going to drink b/c I'm trying to lose weight.", many people will reply with, "Oh, diet starts Monday. Come on!" But if you say, "I feel incredible when I skip it!", I highly doubt Mary will say, "Oh, you can feel incredible on Monday instead." It's hard to argue with wanting to feel incredible.



And if you plan to drink less but still occasionally, remember you can stop at half a drink or 1 or 1.5. And the lesser of the evils will be to order liquor (not liqueor) with a non-sweet mixer (like water, seltzer, club soda or over rocks) and if you need a little flavor, something not sweet like muddled lemon or lemon juice, lime juice, mint, cinnamon, rosemary.



If you're hosting or visiting this holiday season and want to have some fun mocktail options to make, here's a little collection of recipes for you. Of course most are indulgences as they are sweet, but feel free to skip the sweetener or keep it simple with sparkling water, and a handful of cranberries on top with rosemary and a few dried orange slices. It's pretty and will add a little flavor without being too sweet.



Hope you enjoy!!



XO,
Tara



P.S. The next round of TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course -- will begin in January. It makes a great gift for someone who just wants to feel better, achieve their health + body composition goals, heal and have a great relationship with food and their body. If you would like to purchase this as a gift for someone, let me know. Gift certificates are available.



P.P.S. Gift certificates are also available for my 1:1 coaching. Email me if you'd like to find out more - Tara@TaraAllenHealth.com

Holiday Cookie Time

It's almost Cookie Month! That's what we're calling December these days, right???

My FAVORITE holiday cookie and everything sweet recipes are inside my e-cookbook, Smart Cookie. There are 84 recipes in there, to be exact. It has something for EVERYone like pumpkin, gingerbread, cranberry, apple, so much chocolate, hazelnut, mint ...



Pies, cake, fat bombs / freezer fudge, no bake, bake, stovetop, slow cooker ... and of course lots of cookies.



But just in case it's not in the cards for you to grab that cookbook this year, I wanted to share these 4 cookie recipes that didn't make it into my book. Hope you enjoyyyyy!



Cookie Mini Collection



XO,
Tara



P.S. If working with me makes sense as a gift for you or from you to someone you care about, here are two options:


1) TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course. Enrollment will begin on January 3rd, but if you want to purchase as a gift, just email me and let me know so we can make it happen ... and I will provide you with a gift certificate. Tara@TaraAllenHealth.com


2) One-on-one coaching. Same deal. If you'd like to purchase as a gift for someone, email so we can chat.

2023 Holiday Gift Guide

I stayed up 'til 11:15 working on this one night last week because...

I asked you guys in my instagram stories if it would be helpful and there was a shocking amount of YES PLEASE feedback.




I created the 2023 Holiday Gift Guide for anyone on your list who is health-forward with goals like fat loss, muscle-building, longevity, healing, thriving, sports or gym performance or just healthy family / kiddos. It also works well if people are asking YOU for suggestions on what to get you for the holidays and you are having trouble coming up with anything.



I wanted to be inclusive of all budgets, so there are items that are free, $6, hundreds of dollars and every price range in between.



Oh, and because experiences are a big thing for us, I made sure to include whole section on those.



Hope you enjoy!



GRAB YOUR FREE COPY RIGHT HERE.



Happy Thanksgiving week,
Tara



P.S. Today is the LAST day to take advantage of my pre-Black Friday deal for TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. The cart will close at midnight and everyone who got in in time will get access to the whole course + all the materials tomorrow. You can browse through everything over the next few weeks or fully dive in and get started early. Up to you! Since we don't officially begin until January, I will also be hosting a bonus, live Q+A session in December just for those who got the pre-Black Friday deal so you can ask whatever questions have come up thus far. If you can't make it live, I'll be sending you the replay. 


This course is for those who have fat loss, muscle-building or "toning up" goals and who want to learn how to achieve those goals in a WILDY different way -- by boosting metabolism instead of dieting. This approach is for those who also want to improve their relationship with food and their body (no counting calories or tracking macros) and work on improving their health, healing and longevity focus all the while.


Want to grab the pre-Black Friday deal and get access tomorrow too? CLICK HERE for more info. and to sign up.