insulin resistance

Promising holistic prevention + treatment of covid 19 (and other viruses + diseases)

It's been nicknamed, "The Miracle Molecule" for a reason....



Well, many reasons, actually. The reasons are that it helps prevent diabetes, insulin resistance, mood disorders, heart attacks, strokes, Alzheimers, and erectile dysfunction (yes, even in women -- that's really a thing).


And did I mention ... it's showing very promising results in clinical trials as an effective, low risk treatment option for Covid-19 (and other viruses like the flu).


The best news is that it's a molecule that our body already produces! Under the best conditions, we already have enough of it. But many people do not, and end up suffering the consequences.


IN THIS LIVE VIDEO I discussed 6 ways we can increase this miracle molecule (which is nitric oxide) through simple, healthy lifestyle upgrades. I know so many of us would LOVE to know there's something more we can do to be taking care of ourselves and our loved ones during this pandemic. PLEASE SHARE THIS INFORMATION with anyone you think could benefit from it.


In summary:

1) Eat a balanced diet with plenty of protein. L-arginine is an amino acid we can get more of through our food and is used to convert nitric oxide.

2) Eat more vegetables with nitrates: celery, spinach, arugula, beets, lettuce. These nitrates are healthy, (unlike the nitrates in processed meat like hot dogs and bacon) and provide the raw materials needed to make nitric oxide.

3) Exercise! When we move, we increase blood flow through our body. This blood flow improves the endothelial function (the cells that line the blood vessels) ... and that's important because these are the cells that make nitric oxide!

4) Eat / supplement with antioxidants such as Vitamin E, C, polyphenols, and glutathione. Nitric oxide is a pretty unstable molecule and these antioxidants help stabilize it more so it sticks around longer.

5) Consider ditching the mouthwash. Using mouthwash is associated with an increase in diabetes, insulin resistance, and cardiovascular disease. Why? Well just like commercials say, it kills 99.99% of bacteria. But just like the commercials DON'T say, that's not necessarily a good thing! Not all bacteria is bad and the ones that are 'good' have very important jobs in our body. Our mouths happen to house a very important bacteria that helps up produce nitric oxide. If you're killing that off with mouthwash, you're at quite the disadvantage. I can't tell you what to do, of course! Chat with your doctors, your dentist.... do your own research. But I am telling you that you may want to look into this.

6) Nasal breathing! Breathing in and out through your nose brings nitric oxide into your body. Breathing in and out through your mouth does not. Think about how you breathe during the day when you're awake and also at night while you sleep... are you a mouth-breather? What might you be able to do about that?



Hope these help! If you've read all the way here and are still more interested in your body composition goals, let me tell you this: nitric oxide helps with metabolism. An insufficiency causes insulin resistance and excess fat storage. So it's a win-win to consider the above strategies. If you want to see the video, here's the link again.

Metabolic Flexibility in the time of Covid-19 and beyond...

Metabolic flexibility in the time of Covid-19 and beyond...




While there is so much still to learn about this particular coronavirus, we do seem to understand that individuals with underlying lifestyle health conditions are doing more poorly when infected.



And here's what I know for sure... it's never a bad time to start working on optimizing our health. As someone who used to have PCOS (polycystic ovarian syndrome) and prediabetes, I fell into the bucket of having 'metabolic disorder' - a bucket that also houses those with high cholesterol, triglycerides, insulin resistance, excess belly fat, and blood glucose regulation issues.



The good news is that there are lifestyle choices we get to make to improve our condition at any time. Check out my latest live video in which I dive into this a bit more and share 3 things I've done to stay metabolically flexible.


If there's anything I can do to help you, please feel free to leave a comment and let me know what's on your mind.



XO,
Tara




What's happening on social?


Just one thought...

Chair workout

If it weren't for this quarantine...

Dumbbell workout

Salsa dancing - step 3

Scooter workout

Metabolic Flexibility

Legs / glutes workout

Abs at home workout

Beginner Arm Chair Workout

Turmeric Hummus Recipe + Immunity

My PCOS backstory...and how I healed myself naturally

I was once diagnosed with PCOS and prediabetes...



....I can no longer be diagnosed with either. How in the world?!?



In this video, I'm sharing a little of my backstory and the big ticket items that has allowed me to heal my body naturally - without medications or targeted supplements.



If you know anyone with PCOS, please forward this email to them. I would love to spread the word that there is a lot more in our power than the conventional medicine would have us believe.



And if you don't have PCOS? Please take this as the sign you need that what you do or don't do on a daily basis has a lot more influence over your health and body than you might have been lead to believe.



Questions? Going through infertility and wanna chat? I'm here! Just leave a comment below and I’ll get back to you!



XO,
Tara




P.S. New private + virtual client availability is coming soon - health, nutrition, and fitness coaching! Let me know if you'd like to chat about getting your name on one of the upcoming spots.

Sugar Cravings: 6 possible reasons and tips for each

Ever wonder where your SUGAR CRAVINGS come from?




Let me share the 6 most common reasons for them ... and, because that would be no fun to end it there... tips for dealing with each one.



Cool?



Check out my latest Workshop Wednesday video where I get into all the details on my instagram or facebook page. Couldn't upload the video this week...tech issues. But it's still hanging out on social if you prefer to watch and/or want more details.


1) Sugar rollercoaster. This is you if you have any blood sugar regulation issues such as PCOS, prediabetes, insulin resistance, or you just find yourself getting hangry often and not able to last too long between meals. 

Tips: Reduce sugar and refined carbs (like most bread, crackers, chips, pastries, etc.). Make sure your meals are balanced with plenty of protein, healthy fat, fiber, and vegetables. This will help elongate your blood sugar curve and prevent so many spikes and crashes. Also, don't forget to incorporate regular resistance / strength training into your days. Challenging your muscles turns them into sponges to soak up sugar out of the blood (preventing the spikes) and utilize them as fuel. You are making more room for the sugar and carbs, essentially. You can use weights, resistance bands, machines, or simply your own body weight to exercise. 

2) Lack of sleep. This interferes with hormones and hunger / cravings.

Tip: Prioritize both the amount AND the quality of your sleep. If you have young children at home that wake up in the middle of the night, make sure you are doing what you can...such as getting to bed earlier. More broken sleep is better than less.

3) Calories are too low. This could be your average being way too low and causing your body to scream for food by turning up your hunger and cravings...or, you're too low during the week and binging on the weekend. This is you if you think you 'hardly eat anything' but are not actually losing body fat. If you're not losing body fat, you are NOT in an energy deficit when days are averaged out. 

Tip: You do not need to count calories, but you do need to know that calories count. If fat loss is a goal, you need a low-moderate energy deficit. Not enough of a deficit? You won't make progress. Too much of a deficit? You body's survival skills (including increasing your appetite and cravings) will kick in and take over. 

4) Hormonal. Where are my menstruating women at? Have you ever craved sugar before that time of the month? I certainly have!

Tip: Allow yourself a smaller portion of a higher-quality treat, such as chocolate, if you'd like. Aim for no refined sugar or lower sugar options (such as very dark chocolate).

5) Habit. This is you if you want something sweet every night after dinner or every time you go to the movies, etc.

Tips: Swap the food for something else. Distract yourself. And delay your gratification by waiting at least 10 minutes between when your brain requests the treat and when you 'give in'. This will slowly start to train your brain that it won't always get what it wants, when it wants it. Sugar cravings begin to decrease over time as a result.

6) Mindset. You deserve a treat. You have been 'good'. You had a bad day. Does this language sound familiar? 

Tip: It's all about perspective. Listen up. I think you DESERVE to reach your goals. I think you HAVE been good and you DO have bad days sometimes. Which is precisely why I think you owe it to yourself to go for your longer-term goals. Kind parenting isn't about giving into all of our kids' whims, right? We're looking out for their greater good. Same goes for YOU. Being kind to yourself includes certain discipline. Not severe restriction. Not obsessive thoughts. But discipline. Flip the script here.



I'd love to hear from you if you have sugar cravings....will you leave a comment below and let me know which of these 6 categories you fall under? I'm happy to help!


XO,
Tara

This fitness tip helped me heal my PCOS

This one way of working out has helped me heal...



It's simple. It's free. And it's SO effective if you have any issues with insulin resistance, blood sugar regulation, or inflammation.



Check out my latest Workshop Wednesday video as I share the tip and get into a little about the science of why this is so effective.



I'd love to hear from you...do you have any issues with inflammation or blood sugar regulation? Leave a comment below and let me know so I can be sure to create more content tailored to what you need. ;-)



XO,
Tara

FAT LOSS and Meal Timing

Fat loss - when the heck should I eat?


It's a common misconception that we need to be eating a million times a day in order to increase our metabolism and burn more fat.


First of all, let's talk about who is looking to burn more fat? If you are looking to lose weight or even just "tone up"…you're looking to decrease the excess fat you have on your body. 


Watch my latest live video (or just listen - you don't need to see my face) as I get into how to tap into your fat stores to use them up as energy. We're discussing meal timing (when and how often) and we nerd out on what insulin is and the role it plays in fat storage and fat loss. It's a pretty unknown concept to most. Definitely worth the 35 minutes if fat loss is on your agenda!


Here's a quick summary:


1) Insulin is a fat-storage hormone that helps us carry sugar into our cells to use as energy. Whatever we don't use gets stored as fat to use at a later time.


2) If insulin remains elevated, our bodies remain in fat storage mode and do not switch over to fat burning mode.


3) Lowering insulin is what allows us to switch over to fat burning mode. We can lower our insulin by focusing on nutrition upgrades and timing our meals properly (hint: eating every 2 hours will not allow your insulin levels to come down for you to enter fat-burning mode).



Watch or listen to the video for lots more details and for the 3 tips I share at the end so you can get going on your fat loss goals right away!!

In good health,

Tara

P.S. If you’d like a (FREE) 3-day meal plan designed to help you with WHAT to eat and WHEN to eat for healthy fat loss, you can grab that right here! Enjoy!