Building muscle is not only crucial for maintaining an active lifestyle but also for enhancing longevity and overall health. If you're over 40, focusing on muscle development should be a priority. For those under 40, beginning now can set the foundation for better health later in life.

In previous decades, fitness trends often emphasized aesthetics over health. For example, the 'heroine chic' look of the 1990s, popularized by figures like Kate Moss, focused on thinness rather than strength. Today, our understanding of health and fitness has evolved to recognize the importance of muscle mass.

Muscle growth requires proper nutrition, particularly adequate protein intake. Simply exercising without addressing dietary needs can lead to muscle degradation rather than growth. It's crucial to consume enough protein to support muscle repair and growth, especially after workouts.

To avoid muscle loss, known medically as Sarcopenia, one must balance exercise with a diet rich in nutrients....

In our fast-paced world, managing stress effectively is crucial for maintaining overall well-being and health. As someone with over 30 years in the health and wellness industry, I've seen firsthand the impact of stress on our bodies and lives. Here, I want to share some insights into how stress and cortisol affect us and offer practical tips for mitigating these effects.

Understanding Cortisol and Stress

Cortisol is the body's primary stress hormone, playing a crucial role in our fight or flight response. Initially, it helps us cope with stress by enhancing alertness and energy. However, problems arise when stress becomes chronic. Elevated cortisol levels over an extended period can lead to several negative health outcomes, including poor weight management. This often manifests as an increased appetite for high-calorie and sugary foods, leading to what some call "stress belly."

The Broader Impacts of Stress

Stress's impact extends well beyond weight management. It can disrupt sleep...

As I approached my 55th birthday, I faced a stark reality: my body was telling me it needed more than just maintenance—it needed a reboot. With a torn ACL, meniscus, and rotator cuff, I had two choices: let myself slowly decline or take control and change my entire approach to health and fitness. I chose the latter, and it’s made all the difference.

The Chef in the Kitchen of My Own Health

I realized I needed to take command of my health. It's not just about treating symptoms but reigniting the fire within me. To thrive, I had to become the chef of my own body, choosing what to give myself in exercise, diet, and rest.

The Recipe for Rejuvenation

I changed how I worked out, moving away from routines that exacerbated my injuries towards those that strengthened me. I tackled my fear of eating more—not just to maintain my weight, but to build muscle. Supplements became part of my daily regimen as essential ingredients.

Rest, too, became the center of my wellness....

Two of the most sincere expressions that people can share are love and cooking. In my view, love begins in the kitchen, where cooking nourishes the spirit as much as the body. As I go through the process of getting ready for a bikini competition, I've come to understand how important it is to prepare meals that are flavorful and nutritional.

The Art of Flavorful, Lean Proteins:

One key challenge when preparing for a fitness competition is making lean proteins appetizing. It brings me joy to light up the grill and turn basic items into dishes that express love as we welcome grilling season. Today, I want to show you how to make your grilled chicken even better using a special marinade and careful cooking.

Marinade Magic:

Mouthwatering chicken breasts are made possible by a particular marinade mixture. I add pickle juice for an unexpected twist, Dijon mustard for an acidic kick, and coconut aminos for a sweet-savory touch. This adds taste to the chicken by tenderizing it and...

Welcome back to another episode of The Real Dish, I'm Chef Mareya, and today in episode 122, we're going to unpack an ultra hot and a minefield of a subject – weight and fat loss. I will do everything I can to handle this with the utmost sensitivity.

Now, there’s a LOT of sizzling conversation semaglutides, aka Ozempic, Wegovy and Mounjaro, which are actually intended for people with Type 2 diabetes, which helps manage blood glucose levels.  At the time of this recording, they are not FDA approved for weight loss, but because they have an off-label side effect of weight loss, and have the Hollywood blessing, a lot of people are on the bandwagon. Megastars like Oprah put a spotlight on it in her recent Weight Special on national television.

What people don’t really see is that once you start taking these, this is intended to to be a...

As a certified personal trainer with 35 years of experience guiding clients toward their fitness goals, I've encountered almost every type of diet.

The Food Combining Diet has piqued my interest due to its potential benefits for digestion and overall well-being. In this article, we'll delve deep into this diet, exploring its origins, principles, science, and real-world implications. 

Does the Food Combining Diet really stack up? 

Read on to find out.

Understanding the Food Combining Diet

The Food Combining Diet, commonly known as the Hay Diet, dates to the early 20th century. William Howard Hay, a New York doctor, developed the idea in response to his own health issues.

He thought his health problems stemmed from eating the wrong foods together. In 1930, he wrote a book titled "Health via Food," which outlined the tenets of the Food Combining Diet.

Dr. Hay's central thesis was that various food kinds necessitate various digestion conditions in the stomach. For instance, he...

What’s the best kinda’ date? The one you can eat!

This simple and delish recipe from my book always delivers just the right amount of sweetness and energy. By combining dates, which help to stabilize blood sugar with lots of fiber – the fresh apple, vanilla collagen protein, nuts and coconut, you get a little apple pie in every bite. And to make them a little more festive, I added some fuschia-colored Pitaya powder to the mix. Pure natural color.

Here are the ingredients – hope you’ll try!

• 1 cup dried dates, pitted and chopped
• ½ cup slivered raw almonds
• ½ cup chopped walnuts
• ½ cup ground flaxseed
• 1 scoop collagen protein powder
• ¼ cup plus 2 tablespoons unsweetened shredded coconut
• 2 teaspoons dried Pitaya powder or natural sprinkles

Directions:

1. In a food processor, combine the dates, almonds, walnuts, ground flaxseed, protein powder, ¼ cup of the coconut and 2 teaspoons water and pulse until a dough is formed. Add...

Aging gracefully isn’t solely in the hands of fate; it's profoundly influenced by our daily choices. This essential truth is at the heart of understanding how dietary habits, fitness, and lifestyle decisions impact our journey into older age. Here are practical tips gleaned from deep dives into health and longevity topics, which can help you navigate aging with vitality and joy.

1. Focus on Natural and Functional Health Approaches

• Opt for natural remedies and nutrition over medication when possible.
• Incorporate functional foods that offer health benefits beyond basic nutrition.

2. Clean Eating for Longevity

• Use food washes like "Eat Cleaner" to ensure your produce is free from pesticides and contaminants.
• Prioritize organic and whole foods to minimize exposure to harmful chemicals.

3. Supplement Wisely

• Consider natural supplementation, especially for essential nutrients that support aging bodies, such as Omega-3s from algae.
• Engage in regular health checks to tailor...

EP 120 - The dangers of mercury: How to avoid it and protect your brain from it

As a chef, my kitchen is my sanctuary, and my dishes are my messages to the world. Imagine my shock when I delved into the shadowy facts about mercury, a pervasive threat that can subtly invade our bodies with each bite of seemingly wholesome food. This revelation was a wake-up call, prompting me to pivot towards advocating for cleaner eating and living.

Mercury is a naturally occurring element that exists in various forms, including elemental mercury, inorganic mercury compounds, and organic mercury compounds like methylmercury. While mercury has industrial applications and is used in products like thermometers and fluorescent lights, its presence in the environment poses significant health risks to humans and wildlife alike.

Mercury sneaks into our lives in ways we might not expect, from the fillings in our teeth to the fish on our plates. High-mercury fish like shark, swordfish, king mackerel, and...

Taco Tuesday Pozole (or any day of the week)