• Blog

    Immune Support Program

    Eating a nutrient-dense, whole-foods diet is probably the single most important step you can take to improve your health. And now, during COVID-19, eating a healthy diet is more important than ever.  Our immune system requires nutrients like vitamins A, D, E, and C, and minerals like zinc, selenium, iron, and copper to function properly—and these nutrients are best obtained from food, not supplements.  The good news is that most of us are eating at home a lot more than we typically do—whether we want to or not! 7-Day Immune Support Meal Plan My Immune Support Program is a seven-day meal plan created to help you support your immune system…

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    5-Day Healthy Snacks at HomeChallenge

    Have you been feeling overwhelmed, worried and even a bit helpless those last days? Now that most of us have to stay at home and work from home, with the kids around all day, it’s very easy to let go of some good habits and indulge in more comforting foods than usual. One way this can easily happen is by frequent snacking in between meals, especially when those snacks are loaded with refined sugars, chocolate or unhealthy fats. I know how very tempting it can be to have a quick look in the fridge or pantry for just a tiny, tiny bite, but how about we make those bites the…

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    DEEP HEALTH COACHING

    We all face uncertainty during this global pandemic. But uncertainty is always around us. At any time. Uncertainty is the spice of life. Now is not the time to worry about how all this will play out. This is beyond your control. Instead, now is the time to focus on what you can control, your actions, your mindset and your effort. This is an opportunity to maximize your well-being right now. Are you looking to truly transforming your own health in a sustainable way? Wouldn’t it be great if you could really thrive in all aspects of your life? Most nutrition and fitness coaching programs are just looking at short-term…

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    RUNNING FROM THE BEAR

    When you’re running from a bear, you don’t have to run fastest. All you have to do is run a little bit faster than than the slowest person. In other words, when you’re improving your health, nutrition and fitness habits and choices, you never have to be “perfect”. You just have to be a little bit better, consistently. Most people start from 100% (i.e. perfect) and work backwards. So everything is always less than 100%. Most diets promising quick results are based on you moving from your current level to 100% immediately. That’s why they fail in 95% of cases. Now consider your worst case scenario. What would it mean…

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    3 STRATEGIES TO HELP YOU STOP OVEREATING FOR GOOD

    Have you or a loved one ever said anything like this? “I can’t handle being hungry. If I go more than 3 hours without food, my inner Hulk comes out. I warned you!” “If I just had more willpower and motivation, I’d stop eating so much junk food. Help me, Tony Robbins!” “I hardly eat anything, and I still can’t lose weight! This calories-in-calories-out thing is total B.S. I think my metabolism is broken.” If you or someone you care for says any of these things, you’re in good company. Most people have some pretty strong beliefs when it comes to their relationship with food. But are these beliefs actually…

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    GIB NIEMALS AUF!

    ALLGEMEINE EMPFEHLUNGEN FÜR DEIN TRAINING Du ernährst Dich gesund und Dein Protein- und Kalorienbedarf sind bereits auf Deine persönlichen Ziele abgestimmt? Prima! Aber um den vollen Nutzen aus einer gut abgestimmten Ernährung zu ziehen, musst Du dich auch regelmäßig bewegen. Bevor Du dich für ein bestimmtes Trainingsregime entscheidest, beachte diese vier allgemeinen Tipps: Tipp1: Übertreibe es nicht. Aber unterfordere dich auch nicht. Du musst hart genug trainieren, um das Muskelwachstum zu stimulieren, aber nicht so hart, dass Du dich verletzt oder Deine Regeneration beeinträchtigst. Tipp2: Nimm unbedingt Widerstandstraining in Dein Übungsprogramm mit auf. Um Deine Muskelmasse zu erhalten, und noch mehr, um sie zu erhöhen, benötigst Du mindestens zwei Widerstandstrainings…

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    Mitochondria

    If you know a single fact about mitochondria, it’s probably this: “Mitochondria are the powerhouse of the cell.” In this blog you will learn that mitochondria play a much wider role for our overall health: they not only have their own DNA (mtDNA) and are able to communicate and combine with each other, but the latest reasearch is indicating even a strong link between mitochondria and your mind. In fact, you can find numerous studies linking mitochondrial dysfunction to literally any kind of disease, from cardiovascular disease to insulin resistence and diabetes, autoimmune diseases and neurodegenerative diseases. But let’s start with the more obvious role of mitochondria, which is to…

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    WORKSHOP EATING FOR AWESOME ENERGY

    Feel vibrant all day with energy-boosting foods! You’ve probably experienced the 3:00pm energy crash, where you feel so desperate and hungry that you reach for the nearest cup of coffee and a pastry to get through the day. Maybe you have trouble throwing off the covers in the morning, or are too wired to sleep at night. And of course, those 4:00am wake-ups with your mind spinning. Imagine if you could wake up in the morning feeling energetic and ready to go, sustain that level of vitality all day long, and then sleep soundly through the night? Join me for a delicious culinary nutrition experience, where you’ll discover how to…

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    FREE Personalized Nutrition Guide

    With Xmas and New Year’s approaching fast, this is the time for us to celebrate our achivements over the last twelve month and spend some cosy days with our loved one’s. Unfortunately, this too is the time of the year, were most of us put our nutrition goals aside and give in to the temptation of feasting on delicious foods and drinks. Research shows that the extra pounds we put on during this time of the year are likely to stay there for quite some time. For a lot of people they are just accumulating slowly but steadily year on year. I’d like to help you get over the holidays…

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    How balance can impact your gut health

    Have you tried everything possible to get rid of your gut disturbances but the issues are still there? Maybe you just have a compromised vestibular system. Gut health and inner ear function are closely related and in this blog I will explain why. Gut disturbance symptoms like gas, bloating, indigestion, pain, abdominal cramping or increased levels of inflammation are very common in Western societies characterized by hectic lifestyle, lack of movement and poor dietary choices. Most functional medicine practitioners nowadays will start pinning down the root cause for your gut issues by looking at your diet and microbiome and include other lifestyle factors like stress, sleep, etc. While the typically…