If you want to have more energy; balance hormones; lose some weight; sleep more soundly; and/or improve mood and focus…

…let’s talk about improving your metabolic health.

Did you know…only 6.8% of American adults, aged 20 and over, are metabolically healthy?!  Even among American adults, who are of “normal” weight, the prevalence of metabolic health is low (1).

Good metabolic health is key to preventing chronic diseases, including obesity, diabetes, arthritis, cancer, stroke and heart disease.

So…what is metabolic health?

Your “metabolic health” reflects the overall health of your cells in a wide range of biological functions.

Healthy cells are the foundation of cellular energy that powers every function in your body. When your cells are unhealthy, they can’t repair themselves. This causes your tissues to break down, creating an environment that allows chronic diseases to take hold.

Good metabolic health is associated with optimal health. This means your body is properly digesting and absorbing nutrients from the foods you eat, successfully converting this food into energy that your body can use. This digestion-absorption-conversion process takes place without unhealthy spikes in blood sugar, blood fat, inflammation or insulin levels.

Your metabolic health is the cumulative result of your food choices (processed foods or whole foods) and lifestyle habits, including sleep, movement, stress management, relaxation strategies and exposure to toxins, including nicotine, alcohol and other regular substance use.

When you are metabolically healthy, the cells in your body have the energy to keep you nourished, hormonally balanced, immune-protected, heart healthy and of sound mind and mood (2). 

Your metabolic health is a core underlying physiological function that can determine whether you experience good physical and mental health OR poor health and disease.

What does being metabolically healthy look like?

While being overweight or obese is a key symptom of metabolic dysfunction, being metabolically healthy is not just about being at a “normal” weight. Looking fit, having good cardiovascular stamina, and/or having a normal BMI (Body Mass Index) are also NOT reliable indicators of metabolic health. So, yes…you can be an athlete or athletic—even look “fit”—but still be metabolically unhealthy if you overtrain; eat a processed food diet; and/or engage in unhealthy lifestyle habits (3).

If you have good metabolic health… 

• • You can easily maintain a healthy weight or lose weight (if needed).
  • You have steady, stable energy throughout the day—without caffeine, energy drinks, sugar or other stimulants (prescription or otherwise).
  • You have balanced mood. No mood swings. You experience minimal episodes of depression, anxiety or irritability.
  • Your mind is clear and focused. No brain fog, confusion or memory issues.
  • You have a clear complexion. No adult acne flare-ups.
  • Your skin is clear overall. No skin issues or conditions (e.g., eczema, rosacea, psoriasis, etc.).
  • You experience restorative sleep.
  • You have a healthy digestive system. No bloating, diarrhea, constipation, IBS, gastroparesis or other digestive health problems.
  • Your hormones are in balance.
  • Your hunger is in check. You eat when physically hungry due to physiological cues (not emotional) and stop eating when full.
  • Your cravings—for sugar, alcohol, caffeine, refined carbohydrates—are minimal to none.
  • You are pain-free. No chronic joint or muscle pain, stiffness, or ongoing body aches.

5 Biomarkers of Metabolic Health

 Five metabolic biomarkers—interpreted together—give us powerful clues about the state of our metabolic health, including: 1) Waist circumference; 2) Triglycerides; 3) HDL (“good” cholesterol); 4) Blood pressure; and 5) Blood glucose levels—without the use of medications.

When all 5 of these markers are in an optimal range—again, without medication—you are considered to have a reasonable level of metabolic health. Typically, when all five of these markers are in optimal range, you will feel vibrant, healthy and pain-free (4).

Metabolic Syndrome 

Poor metabolic health can lead to “Metabolic Syndrome”, a group of risk factors that raises your risk of heart disease, stroke and diabetes.

Metabolic syndrome was also a culprit for worse COVID-19 outcomes during the initial outbreak. In a retrospective study, published in Metabolic Syndrome and Related Disorders, researchers found that metabolic syndrome—especially obesity, dyslipidemia in particular, high triglycerides, low HDL), hypertension and high blood sugar—was associated with worse outcomes in adult patients who tested positive for COVID-19 between March and May 2020. Those with metabolic syndrome had an increased risk of hospitalization (77%), admittance to the Intensive Care Unit (56%) and death (81%). (5)

Metabolic syndrome increases your overall risk of chronic disease.

You will be diagnosed with metabolic syndrome if you have 3 or more of the following risk factors, which, in turn, increases your risk of heart disease by two-fold and your risk of diabetes by five-fold (6).

3 or More of these 5 Risk Factors = Metabolic Syndrome

If you check “YES” to 3 or more of the following risk factors, you will be diagnosed with metabolic syndrome. (7, 8, 9, 10, 11). Where do you fall?

1.  Large Waist Circumference

This indicates excess body fat around the waist. You are at risk for metabolic syndrome IF your waist size is HIGH:

–For men: 40 inches or more
–For women: 35 inches or more

*Note: Optimal waist circumference is the same for women of all ethnic origins. However, it varies for men, depending on ethnic origin.

Optimal waist circumference: 

For women:  <31.5 inches (Applies to women of all ethnic origins). 

For men:  <37 inches for men of European, Sub-Saharan African, Middle Eastern and Eastern Mediterranean origin.

For men:  <35 inches for men of Southeast Asian, Chinese, Japanese, and South and Central American origin.

2.  High Triglycerides

Triglycerides are fats in the blood that contribute to plaque build-up in your arteries.

You are at risk for metabolic syndrome IF your triglycerides are HIGH—150 mg/dL or higher OR You are using a cholesterol medicine.

Optimal range for triglycerides:  <80 mg/dL

3.  Low HDL “Good” Cholesterol

High-density lipoprotein (HDL) cholesterol, a.k.a. the “good” cholesterol, helps remove excess cholesterol from the blood. You are at risk for metabolic syndrome IF your HDL is LOW:

–For men: Your HDL is less than 40 mg/dL
–For women: Your HDL is less than 50 mg/dL

Optimal range for HDL: 60 mg/dL or higher

4.  High Blood Pressure

Your blood pressure is the force of blood pushing against the walls of blood vessels as the heart pumps blood through the circulatory system. It is expressed as systolic (the top number) over diastolic (bottom number). Systolic refers to the pressure inside the artery when the heart contracts and pumps blood through the body. Diastolic refers to pressure inside the artery when the heart is at rest and is filling with blood.

You are at risk for metabolic syndrome IF your blood pressure is HIGH—consistently 130/80 mm Hg (or higher) OR you are using high blood pressure medication.

Optimal range for blood pressure: 120 (or less) systolic / 80 (or less) diastolic.

5.  High Blood Glucose

A glucose test, commonly done at an annual physical, measures the glucose (sugar) levels in your blood. Glucose is your body’s main source of energy, and it comes from the food you eat.

A fasting blood glucose test measures the amount of sugar in your blood when it should be at its lowest. “Fasting” means that you haven’t had anything to eat or drink (besides water, which is fine) for 8 to 12 hours.

You are at risk for metabolic syndrome IF your fasting glucose is HIGH—100 mg/dL or higher.

–Fasting glucose between 100 and 125 mg/dL = Pre-diabetes.

–Fasting glucose of 126 mg/dL or higher = Diabetes

Optimal range for blood sugar: Between 70 to 85 mg/dL

Why Wait?

In my opinion, even one elevated biomarker—let alone 3!!—is cause for concern and should serve as an impetus to pay attention to your food and lifestyle choices—making adjustments where necessary.

It would be like driving a car with brakes that made grinding or squealing noises every time you braked (a huge red flag that there is likely a problem with the braking system). Would you ignore this major warning sign and hope for the best (e.g., no accidents!!) OR would you take immediate action and have a mechanic look at your car?

For example, I have a family history of hypertension and stroke. My maternal grandfather had multiple strokes before he died of a massive stroke.

Periodically, throughout my adult life, I have experienced hypertension. For example, at age 31, my blood pressure was startlingly high for several months—even though I was running 35 miles a week and working out 2 hours 5-6 days / week. My other 4 metabolic markers—blood sugar, HDL, triglycerides and waistline—were in an optimal range.

However, I did not wait until 2 other biomarkers were elevated before I took action to reduce my blood pressure! I immediately worked on adjusting my sleep routine and food choices as well as incorporating relaxation practices and stress-lowering herbal supplements. While common, hypertension is not “normal”, and it can damage your heart, brain, kidneys and blood vessels (12, 13).

The Good News

Once you optimize your metabolic health, you’ll find it easier to lose weight as well as experience increased energy, improved focus and balanced mood.

The good news is that you can be pro-active NOW in optimizing your metabolic health by  knowing your numbers (as mentioned above); by making different food choices; and, by modifying lifestyle.

What You Can Do:

1.   Test. Don’t Guess.

Have you ever waited months to see your doctor—and then, after the appointment, waited weeks for the results of your bloodwork?  If you want to be proactive about your metabolic health, order your own bloodwork via direct access labs; the results are emailed directly to you within 1 week to 10 days. I do this for myself every 3 months to stay on top of my health.

Once you receive your lab results, you can take them to your doctor OR the health practitioner of your choice, including myself, to review.

For a general overview of your metabolic health….👉order this Essential Labs panel. Save nearly 50% when you buy this bundled Essential Labs panel (just $99 bundled, versus $145 if tests are purchased individually) that includes the Comprehensive Metabolic Panel (includes the Glucose test); Complete Blood Count; Fasting Lipid (Cholesterol) Panel; Hemoglobin A1c; and Thyroid Stimulating Hormone.

2.  Track your blood pressure and waist size.

I like this blood pressure monitor, which I use to take my blood pressure every morning before eating a meal.  I recommend using this soft fabric tape measure for body measurements. If you are tracking waist size, measure 1x / week.

3.  Sleep 7-8 hours nightly.

4.  Cook at home more. Eat nutrient-dense whole foods.

5.  Reset with a whole foods cleanse.

6.  Manage carbohydrate intake.

7.  Sit less. Move more. Strength train.

8.  Engage in relaxation practices, like regular deep breathing or a daily meditation practice (you can start at 1 minute and increase over time).

9.  Limit screen time (phones, iPad, computer).

10.  Cut back or cut out stimulants and/or depressants, including caffeine, sugar, alcohol, nicotine, marijuana and/or other recreational drugs.

11.  Consider working with a functional health coach: schedule a Metabolic Health consultation:👇

👉👉👉Are you tired of making lifestyle choices that leave you feeling physically exhausted, stressed, unmotivated and “stuck” when it comes to your health and well-being? Let’s get clear on what’s been holding you back from better metabolic health.  CONTACT ME HERE.

Sources

1   O’Hearn, M, Lauren, B, Wong J, Kim D and Mozaffarian D. Trends and Disparities in Cardiometabolic Health in U.S. Adults, 1999-2018. Journal of the American College of Cardiology. 12 July 2022. Vol. 80, Issue 2. Pages 138-151.

2, 4, 6  Means, C with Means, C. (2024). Good Energy. Avery.

3  Maffetone, P.B., Laursen, P.B. Athletes: Fit but Unhealthy?. Sports Med – Open 2, 24 (2016).

5  Wu S, Zhou K, Misra-Hebert A, Bena J, and Kashyap 3. “Impact of Metabolic Syndrome on Severity of Covid-19 Illness.” Metabolic Syndrome and Related Disorders. Vol 20, No. 4. May 18, 2022. Pages 191–98.

7  Swarup S, Ahmed I, Grigorova Y, Zeltser R. Metabolic Syndrome. 2024 Mar 7. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 29083742.

8  International Diabetes Federation. Metabolic Syndrome. 2006.

9   “HDL Cholesterol”. Cleveland Clinic. 11/6/23.

10  “High Blood Pressure/Hypertension”. John Hopkins Medicine.

11  MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US); [updated December 30, 2024]. Blood Glucose Test.

12  Bailey, M, Dhuan N, et al. A novel role for myeloid endothelin-B receptors in hypertension. European Heart Journal, Volume 40, Issue 9, 01 March 2019, Pages 768–784.

13  “High Blood Pressure and Chronic Kidney Disease”. National Kidney Foundation.

Yes, the gift of good health starts your kitchen.

I know, I know. You don’t have time. You don’t have the energy to cook after work. You have a tiny NYC kitchen (so do I, by the way!). You resent the idea of having to cook for yourself when there are over 24,000 restaurants in New York City. You want food when you’re hungry—and not a second later.

Yet…the benefits of eating more home-cooked meals are undeniable.

Eating more meals prepared at home is associated with:
–A higher probability that your BMI will be in the “normal” range.¹
–A greater likelihood that your body fat percentage will be in the “normal” range.²
–Eating more fruits and vegetables.³
–Less weight gain.⁴
–Lower risk of Type 2 diabetes.⁵
–Lower risk of obesity.⁶
–Less exposure to harmful industrial chemicals, like PFAS (Per- and polyfluoroalkyl substances), which, with its non-stick, grease- and water-proof and stain resistant properties, is often used in fast food and restaurant food packaging.⁷

Bottom line: eating more meals prepared at home—vs. meals prepared outside the home (especially fast food)—can help lower your risk of overweight / obesity and diabetes.

And here’s the really good news: a study published in the American Journal of Preventative Medicine found that people who cook at home more often tend to have healthier overall diets WITHOUT higher food expenses!⁸  Conversely, frequently eating out was associated with a lower-quality diet and higher food costs (yes, you spend more money eating out!).

When it comes to cooking at home, you have myriad resources at instant disposal: any recipe that you want is available to you online, as are how-to videos. In my practice, the biggest obstacle to cooking at home is not having basic tools that make cooking easy, quick and efficient.

Gift yourself—or someone you love—kitchen tools that can help change your body, mind and mood for the better.

THE BASICS

Measuring Cups (Dry ingredients).
These are essential for measuring ingredients, like flour, sugar or nuts, that you use for baking. If you are trying to increase your fiber intake, these measuring cups are a great tool for measuring vegetable intake: 1 cup = 1 serving raw vegetables or leafy greens; 1/2 cup = 1 serving cooked vegetables, like steamed broccoli or green beans.

Glass Measuring Cups (Fluids).
Glass measuring cups should never be used to measure dry ingredients. These are most accurate for measuring fluids for ingredients that go into smoothies, soups, baked goods—even tracking your own daily water intake.

Stainless Steel Measuring Spoons.
For precision cooking or baking, use quality measuring spoons, especially if you are a newbie cook or baker. Don’t try to wing it because too much or too little of an essential ingredient can make or break a dish. Use measuring spoons for dry and liquid ingredients, including coconut oil, olive oil, dried herbs, Celtic sea salt and spices.

Cutting Board.
This organic bamboo cutting board is eco-friendly, sturdy, easy to clean and can be used for cutting (or presenting) vegetables, meat and/or fruit.

Mesh Colander.
Ideal for draining pasta, quinoa, beans or vegetables, from green beans to leafy greens.

Vegetable Peeler.
Whether you plan on drinking a lot of celery juice, roasting root vegetables or adding pretty vegetable shavings to salads, a vegetable peeler is a handy tool to have at-the-ready.

Stainless Steel Citrus Juicer.
I prefer an old-fashioned manual citrus juicer to a hand-held citrus reamer or electric juicer. It’s simple, no-fuss—and you get a little strength workout! My citrus juicer is a kitchen staple for fresh-squeezed lemon juice that I use for everything from a simple morning lemon-water, to homemade pesto, marinades and vinaigrettes, to tenderizing poultry and fish, and flavoring roasted vegetables.

Box Grater.
A box grater is handy for zesting citrus, like lemon or orange peel, shredding vegetables, like zucchini, carrots and cucumber, or for grating aromatics, like gingerroot or turmeric root.

Whisks.
I can’t imagine cooking in a kitchen without whisks. Small whisks are great for emulsifying vinaigrettes. Medium to larger-sized whisks work well for mixing dry ingredients for pancakes, quick breads or other baked goods, as well as for blending sauces of any kind (stovetop), from a homemade barbecue sauce to a chocolate sauce. Just be sure to hand-wash a whisk (versus putting them in the dishwasher).

Spatulas.
These BPA-free, heat-resistant spatulas of varying sizes make it easy to scrape down ingredients; fold dry ingredients into wet; flip an omelet or frost a cake.

Wooden Spoons.
Choose naturally BPA-free wooden spoons—over plastic—for mixing and stirring during cooking and baking.

Tongs.
Tongs are another indispensable tool in my kitchen. Though tongs are synonymous with grilled food, I use them for everyday vegetable cookery, to flip bacon, for salads (in lieu of salad servers) and for turning and plating meat, fish and poultry.

Stainless Steel Ladle.
If you’re planning on making and/or eating more soups, stews or ragouts, this is the perfect quality all-purpose ladle. Or, it makes a great gift for a healthy foodie.

Salad spinner.
If you want to incorporate more raw, leafy greens into your diet, a salad spinner is a must. Before I owned a salad spinner, washing greens for a salad was an arduous, time-consuming task that often resulted in a soggy (and entirely unappetizing!) salad. You can also use a salad spinner to remove excess water from just-rinsed fresh herbs, rinsed, canned beans, fresh berries and cruciferous vegetables, like broccoli and cauliflower.

Vegetable Spiralizer.
Sure, you can buy pre-spiralized vegetables. But making (and eating) vegetable noodles, like zoodles (zucchini noodles) is a fun way to introduce healthy food preparation to kids and teens.  And it is a delicious way to enjoy nutrient-dense smart carbs, like sweet potato, carrot or beet noodles.

Stainless Steel Baking Sheets.  Swap out toxic non-stick or aluminum baking sheets for stainless steel baking sheets. Great for roasting vegetables, like asparagus, squash and sweet potatoes and for baking cookies.

Oven Mitts.
Handle hot food in style with this pair of cheery, eye-catching 100% cotton oven mitts.

Trivets.
Heat-resistant and 100% cotton; these add a pretty splash of color to your table and/or make a great hostess gift.

Pepper Mill.
Give the gift of freshly ground pepper (versus pre-ground black pepper, like McCormick’s), which can make or break a dish. Made in Maine, this hand-crafted (from raw log to finished product) wood pepper mill is both beautiful and functional. Makes a great addition to your kitchen or to give as a gift.

KNIVES

8-Inch Chef’s Knife.
A high-performing chef’s knife is an essential tool in an efficient kitchen. In addition to being sharp and versatile, this high-carbon German steel knife has a comfortable grip and is easy to handle. It is a perfect starter knife for tentative newbie home cooks. It’s also a gift that seasoned cooks will appreciate.

3.5-Inch Paring Knife.
A well-made, sharp paring knife easily navigates cutlery tasks that require accuracy and precision, from peeling an apple and coring a tomato, to trimming brussels sprouts, de-seeding bell peppers and peeling ginger.

19-Piece Knife Block Set.
This modest splurge is well worth the investment. In addition to a complete set of kitchen knives, this set includes a wood knife block and a set of 8 serrated steak knives.

POTS & PANS

Pre-Seasoned Cast Iron Skillet, 12-inch.  Many of my clients complain of low energy; iron deficiency is often a culprit. Cooking with cast iron can help naturally increase your intake of iron. It is also a great substitute for non-stick cookware, which contains synthetic, hormone-disrupting PFOA and PTFE.

12-inch Stainless Steel Skillet with Lid.
You can poach salmon and chicken in minutes with this versatile, non-toxic skillet that can go from stovetop to oven. No plastic handles. No hormone-disrupting PFOA (perfluorooctanoic acid) or PTFE (polytetrafluoroethylene) chemicals.

Le Creuset Signature Round Dutch Oven, 5-1/2 quart.
Another worthwhile splurge, this enameled cast-iron Dutch oven is an excellent, high quality cookware staple that can last a lifetime. (After 15 years, my two Le Creuset Dutch Ovens still look and work beautifully). It’s ideal for braising vegetables, roasting meets and slow-simmered soups and stews—a perfect kitchen tool, especially if you have digestive issues.

French Classic Tri-Ply Stainless Steel 10-Piece Cookware Set.
Made in France (yay!). Move away from non-stick cookware (i.e. anything Teflon) that may be made with potentially toxic poly- and perfluoroalkyl substances (PFAS), substances that release perfluorooctanoic acid (PFOA), a carcinogenic chemical, when heated. A high quality, stainless steel cookware set (pro: even heat distribution) will get a LOT of mileage in your kitchen. You’ll get great value for the investment, and it is much less costly than buying each piece individually.

Roasting pan. This is a seriously affordable name-brand stainless steel roasting pan that also comes with a removable stainless steel roasting rack. A perfect size for roasting turkey, chicken, other larger cuts of meat or vegetables.

APPLIANCES

Blender.
A classic kitchen appliance, a blender is ideal for making easy-to-digest soups, purees and smoothies. Choosing a blender with a glass blender jar also reduces your exposure to hormone-disrupting bisphenal-A (BPA).

Nutribullet.
Effectively pulverizes fruits and vegetables so you get maximum nutrition in smoothies and shakes. Plus, it’s easy to clean and easy to use.

Food Processor, 14-Cup.
Who has time for all that chopping?!  This is a workhorse kitchen tool in my kitchen that I use most days. I use it for everything, from mincing vegetables (e.g., onions, carrots, celery, zucchini) for soups, stews and ragus, to whipping up a white bean puree, fresh herb pesto or a batch of dairy-free “ice cream”.

Mini-Prep Food Processor.
Also, indispensable! This is a great tool for small-batch, food prep tasks: chopping shallots for a salad; making a small side of salsa; mincing garlic, ginger, or chilies.

Hand Mixer.
Find it hard to resist sweet treats? A healthier shift is to make your own (versus buying them out). A hand mixer is a handy tool for all your healthy baking needs—from muffins and breads, to cookies, brownies and cakes. Bonus: it comes with a sturdy storage case for the mixer and its attachments.

Slow Cooker.
Get a jumpstart on meals.  Add meat, vegetables and seasonings; set the timer, and dinner is ready when you get home.

Instant Pot.
This is a multi-tasking electric appliance, combining several appliances in one pot: pressure cooker, slow cooker, rice cooker, steamer, sauté pan, yogurt maker and warmer. Among its many uses: cooking large hunks of meat relatively quickly and deliciously (think pork shoulder or lamb shank) or a collagen-rich bone broth (great to have on hand through cold and flu season). You can also use it to make homemade chili, lentil soup, beans, soups, stews and risottos.

Nut Mylk / Nut Butter Maker.
If you are allergic or sensitive to dairy and choose to drink non-dairy nut mylks instead, good for you! However, many commercial nut mylks contain added sugars, sodium, “natural” flavors, preservatives, additives, binders and/or gums to thicken(e.g., gellan gum and guar gum)—not so good for you. In addition, the amount of nut nutrition that you are consuming in alternative mylks is nominal. For example, commercial packaged almond mylk contains only about 2% nuts; the “mylk” is mostly water, additives and/or flavoring. If you drink a lot of nut mylk, this mylk maker may be a worthwhile investment. By making your own mylk, you control what goes into your mylk and you reap actual nutritional benefits from drinking it. This mylk processor can make fresh, nutrient-dense plant-based milks—and butters—from nuts, seeds, legumes and grains.

FOOD STORAGE CONTAINERS

Non-Toxic Food storage containers.
This may not sound like a sexy gift(!), but plastic food containers—from our home kitchens, to takeout meals—are a common everyday source of BPA that can, over time, negatively affect our hormones and overall health. An excellent non-toxic alternative is glass. Pyrex is relatively inexpensive and widely available. I personally like glass storage containers with snap-on lids. These stainless steel containers with leakproof lids are great for brown bag lunches at the office or for kids’ lunches.

EATING CLEAN

Butcher Box.
High quality protein is essential for weight management and hormone balance. Now, you can have humanely raised, antibiotic-free, hormone-free 100% grass-fed (and grass-finished) meat, including chicken, delivered straight to your door. A monthly subscription service. Click here to check out your monthly subscription plan options here.

Smoothie Box.
Want to eat more vegetables and fruits—than you are now? These ready-to-blend frozen smoothies make it easy to up your quota. Each smoothie features one full serving of organic fruits and vegetables and collagen protein. Bonus: no added sugars! Click here to check out the Smoothie Box.

Thrive Market.
From high quality protein powders and bone broth, to gluten-free pastas, olive oil and baby foods, Thrive Market is a one-stop shop for top organic, non-GMO and non-toxic brands. A nominal annual membership fee gives you up to 50% off top organic brands.  New members get 25% off + free shipping on your first order when you sign up here.

Sources
^{1, 2, 3}       International Journal of Behavioral Nutrition and Physical Activity. 2017; 14: 109
^{4, 5, 6}    PLOS | Medicine. July 5, 2016
⁷                Environmental Health Perspectives. Oct. 9, 2019. Vol 127. No. 10
⁸                American Journal of Preventative Medicine. May 2017. Volume 52, Issue 5, Pages 616–624

An estimated 92% of people fail to keep their New Year’s resolutions, according to a University of Scranton study.

Every year, people tend to make the same resolutions (often health-related), vowing on average 10 times to change a potentially harmful behavior. This cycle of resolving to change—trying but not succeeding—is what social researchers call False Hope Syndrome; it is especially common among people trying to lose weight.

The bottom line: improving your health requires a commitment—to yourself.  This means openness to new ideas and approaches to reach your goal.  Evolving a 2.0 version of yourself also means being willing to invest time, money and energy in getting the expert support, education, guidance and accountability you need, whether it’s a personal trainer, yoga classes, a certified nutrition health coach (like myself!), cooking lessons, or a chiropractor.

The keys to success?  Having a plan.  Setting specific, attainable goals.  Measuring your progress.  Enlisting expert support.  Taking small steps.  So…rather than resolving to “lose 50 pounds by April” on Jan. 1^st—an unrealistic aspiration under most circumstances—set smaller, achievable goals.  Make healthy shifts (see below), which help create a foundation of healthy behaviors upon which you can build.

1. Drink enough quality water
Dehydration can masquerade as headaches, dizziness, irritability, fatigue, inability to concentrate, bad breath, constipation, muscle cramps—even sugar cravings.  Drinking enough quality (i.e. filtered) water supports your metabolism, elimination and detoxification. Aim to drink half your body weight in ounces of water.  Check the color of your pee: if it’s pale yellow or nearly clear, you’re hydrated.

2.  Eat dark, leafy greens  
Compared to tomatoes, potatoes and corn, Americans eat an underwhelming amount of dark, leafy greens, like kale, collards, spinach, mustard greens, and Swiss chard. Leafy greens are low-calorie, high fiber and, rich in vitamins (A, C, E, K) and minerals, such as calcium, magnesium, iron, potassium, phosphorus and zinc.  Eating 8+ servings of leafy greens daily boosts immunity, promotes detoxification, lowers cholesterol, improves gut flora (and overall digestive health) and can help protect the brain from Alzheimer’s and dementia.  Start with 1 to 2 servings of leafy greens at every meal: add greens to a smoothie or eggs at breakfast; have broccoli soup or a large mixed green salad at lunch; and eat a generous side of braised kale at dinner. Ideally, you’ll work your way up to 8+ servings of leafy greens.

3.  Eat a protein-rich breakfast
Your first meal of the day, whether it’s at 6:00am or 10:30am, sets the metabolic tone for your day.  If you skip breakfast entirely, you’ll likely overeat later in the day.  If you eat a high sugar breakfast, like coffee with toast, cereal, bagels or pastries, you’re setting yourself up for an all-day blood sugar rollercoaster of constant hunger, low energy and cravings.  Instead, prioritize eating a breakfast consisting of quality protein + fiber + healthy fat.  Try a green smoothie with blueberries, flaxseed and protein powder or a three-egg (including yolks) spinach and mushroom omelet, topped with avocado slices.

4. Wean off of sugar and artificial sweeteners
The average American consumes 150 to 170 pounds of sugar a year, or, 1/4 to 1/2 pound of sugar daily. For perspective, the average colonist in the early 1700s ate approximately 4 pounds of sugar a year!  Most of the sugar consumed today lurks in our food—from pizza, sandwiches and salad dressings, to fast food, takeout and beverages.  Soda is liquid sugar: drinking four 12-ounce cans of soda is the equivalent of downing 1/4 pound of sugar. While artificial sweeteners, like Splenda, aspartame and saccharin are technically “calorie free”, they can confuse your body into storing fat, trigger sugar cravings and contribute to insulin resistance, making it harder to lose weight.  Aim to reduce your intake of obvious and hidden sources of sugar.  At the same time, retrain your tastebuds to appreciate naturally sweet-tasting foods, like roasted vegetables—winter squashes (butternut, kabocha squash fries or roasted delicata), beets, parsnips, sweet potatoes and caramelized onions.

5.  Take a whole foods approach to detoxifying
The liver is a vital organ that filters out toxins from the body.  Linked to obesity, diabetes, heart disease, depression and cancer, sugar has been labeled a toxin that places a tremendous burden on the liver.  So, too, does our daily exposure to 80,000-plus chemicals in the U.S., many of which have never been fully tested for their adverse effects on our health and environment.  Doing a seasonal, whole foods cleanse, like my 7-Day Body Reset Cleanse, gives the liver a much-needed break—much like hitting a “reset” button for the body.  Yes, you will be eating real food, but eliminating sugar, caffeine, alcohol, processed foods and common allergenic foods.

6.  Start cooking
In my former life, I ate most of my meals out; here’s why I prefer preparing my own meals now.  Cooking in your kitchen is one of the most powerful ways to transform your health.  You have control over the quality (and amount) of ingredients that go into your meal—and what stays out (sugar, excessive salt, unhealthy fats, like highly refined canola and soybean oils, additives, preservatives, food coloring, GMO ingredients).  The good news? Cooking does not have to be complicated or time-consuming, nor do you have to be five-star chef.  Simple is best. If you lack confidence in the kitchen, practice making a few basic meals that you enjoy: scrambled eggs, a yummy smoothie or buckwheat pancakes.  If you’re time-challenged, choose one day, like a Saturday or Sunday, when you can bulk-cook for yourself and/or your family.  One pot dishes, like a grass-fed sloppy joe meat sauce, coconut milk-braised ground lamb and zucchini and vegetable and grass-fed ground beef ragu can be made in advance and rewarmed.

7.  Get support
We don’t know what we don’t know.  And we can have blind spots when it comes to what we do know.  For example, if repeated efforts to lose weight by eating a low-calorie diet have been unsuccessful, then your unshakeable belief that “calories in, calories out equals weight loss”—even though it’s never worked for you—is your blind spot.  You may have a hormonal imbalance, food sensitivity or other stressors causing weight gain.  Unless you enlist support—an integrative nutrition health coach, like me, who focuses on digestive and hormone health; a functional medicine doctor; a naturopath; or any other integrative practitioner—you’ll be stuck in a cycle of doing the same thing, yet expecting different results each time.

8.  Let go of toxic relationships
Studies show that being in a toxic relationship can wreak havoc on your health—as much as fast food or a toxic environment!   A toxic relationship—one where you are constantly criticized, demeaned, disrespected; treated with indifference or ingratitude; or you are the one who is always giving—can exist in any relationship, including your spouse/partner, friendships, parent/child relationship, siblings, or co-workers.

This type of relationship tends to make you feel drained and depleted.  A Michigan State University study found a 34 percent increased risk of heart disease for people involved in a toxic relationship. Another study found that ongoing negative conflict in a relationship contributed to an earlier death (by 11 years). High-conflict marriages are associated with higher blood sugar levels, higher blood pressure and higher rates of obesity, as well as greater incidences of diabetes, heart attack and stroke.  If you are in a toxic relationship, consider distancing yourself from the source of toxicity.  And get support to help you engage in healthy relationships.

9.  Move more  
Research links excessive sitting with increased risk of cancer, heart disease, type 2 diabetes and a shorter life expectancy—even if you exercise regularly.  Say, you exercise—engaging in physical activity that makes you sweat—the recommended 30 minutes a day (or more), then spend the rest of your day sitting.  II’s analogous to taking a multivitamin, then eating junk food all day.

Simple changes can help you be mindful of moving more.  Use a Fitbit, pedometer, or your phone to track daily steps (aim for 10,000).  Set a timer to go off every hour and walk around the office.  Schedule a walking meeting.  Pace during a conference call.  Walk while talking on the phone.  Take the stairs whenever possible.  Go out and pick up your food instead of having it delivered.  And park on the outskirts of the parking lot.

10.  Change your mindset
We are a culture conditioned to expect instant gratification.  Transforming your heath is an ongoing journey—not a day trip.  Before you can achieve your health goals, you need to have the right mindset. 1) Start with small, achievable goals to build your “success” muscle.  For example, commit to taking the stairs when you arrive and leave your office every day, or have a smoothie with 1 cup of greens every morning.  2) Be patient!  Even when you’re doing everything “right”, progress is neither linear nor predictable. Making lasting changes takes time.  3) Doing something towards your goal—no matter how small—is always better than doing nothing.  If you don’t have an hour to work out at the gym, use the 15 free minutes you do have for a high-intensity bodyweight workout. 4) Get back on the horse. Don’t use a temporary slip-up as an excuse to quit.  If meeting friends after work turns into a mega wine-pizza-dessert fest, start fresh at the next meal—don’t wait until January 1^st to get back on a healthy eating track!  Resilience is key to long-term success.

They’re an efficient way to eat your vegetables and fruit at one time. Whenever I have a savory all-green smoothie (the only fruit in it is lime) for breakfast, I add 5 packed cups of leafy greens to it. This starts my day off with a healthy dose of vitamins, minerals and fiber. By combining fiber + protein + healthy fat (like flaxseed, coconut oil, coconut milk or avocado), a smoothie can be very effective in stabilizing blood sugar.

Also, by blending ingredients together, you are, in effect, “pre-digesting” the food going into your body. In other words, your body doesn’t have to work as hard to break food down for digestion; this makes it easier for your body to assimilate nutrients.

So, why bother making your own smoothie when you can pick one up at, say, Jamba Juice? Making your own smoothie in a Nutribullet or a high-powered blender gives you control over what goes into it. If you buy a Jamba Juice-type smoothie, you’re really getting more of a dessert smoothie than a nutrient-dense meal. With all-tropical fruit smoothies, containing, for example, banana, mango and/or pineapple—and, sometimes, frozen yogurt or added fruit juice—you can quickly ratchet up the calories, the carbs and the sugar.

A homemade, gently sweetened smoothie, on the other hand, can help your palate adapt to a less sugary taste, curbing sugar cravings over time.

This is one of my favorite “cleanser” smoothies from my clean eating cleanse program—great for digestion and refreshing without spiking blood sugar.

Summer “Cleanser” Smoothie

1 ½ cups water OR coconut water OR dairy-free milk
*If you use coconut water, make sure it 100% coconut water with no added sugar or other ingredients
1 to 2 cups mixed greens
1/2 cup berries, fresh or frozen
1/2 cup cilantro
1/4 teaspoon turmeric
Dash cinnamon
Juice from one lemon

Combine all ingredients together in a Nutribullet or blender.

Enjoy!

Good news!  Whether your health goal is weight loss, clearer skin or more energy—you can get back on track with a guided 7-Day Body Reset whole foods cleanse.

True or false?

If you do a whole foods cleanse:

…You’ll only be drinking green juices and water.

…You’ll have to manage feeling starved, exhausted and weak.

…You’lll feel deprived and cheated of your favorite foods.

…You’ll endure uncomfortable treatments, like a colonic irrigation that “washes out” the large bowel via a hose and lots of water.

All false.

A guided whole foods cleanse is none of these things.

A whole foods cleanse is a way to support and enhance the body’s natural detoxification pathways (the liver and kidneys). It entails “cleaning up” your diet, modifying your lifestyle habits to include enough sleep, restorative movement, relaxation exercises, and herbal supplements, if necessary, to help the body remove toxins more efficiently. It’s an opportunity to be mindful of self-care.

Why cleanse?

Even if we typically eat “healthy”, we tend to relax our standards between Thanksgiving and New Year’s. We indulge in sugary treats more than usual. We pour wine or our favorite tipple more freely over the holidays. We succumb to pressure from family, friends and colleagues—and eat more than we otherwise might. Alcohol. Sugar. Wheat. Dairy. Refined carbohydrates. Processed foods. Artificial sweeteners (in foods and soda).  These wreak havoc on our digestive system, where over 70% of our immune system resides.

Stress and the toxins, to which we are exposed in our air, food, water, personal care products, cosmetics and home, also take a toll on the body.

When our normal detox organs, the liver and kidneys, become overwhelmed, symptoms can manifest. Signs that your body is experiencing toxicity—and could benefit from a cleanse—include weight gain, fatigue, joint pain, anxiety and depression, headaches, and food allergies or sensitivities, among others.

The 7-Day Body Reset Cleanse addresses this problem with a structured clean eating program that removes irritating and hard-to-digest foods and supports improved digestion.

Recharge or heal your body

How did I start off the New Year several pounds lighter than at the beginning of the holiday season? Because I listened to my body rather than resist what it was telling me. When I found myself rundown and fatigued at several points between my birthday (December 11^th) and New Year’s, I heeded an organic urge to embark on a clean eating cleanse. Meaning…I lost my appetite for caffeine, restaurant meals, and anything sugar, including grains (which convert to sugar in the body—my occasional favorites being wild rice and buckwheat), dark chocolate and alcohol. Instead, I found myself craving nourishing, home-cooked, easy-to-digest foods, such as bone broth, pumpkin puree, braised greens and long, slow-cooked grass-fed meats.

Rather than willfully “power through” my malaise and exhaustion with stimulants (coffee, sugar, chocolate), I made self-care a priority. I drank plenty of water and bone broth. I engaged in gentle movement (walking). And I made sure to sleep at least 8 hours a night.

The result? This mindfulness expedited the healing process, and my clean eating cleanse reset my body, resulting in natural weight release—without dietary restriction, calorie counting, or logging in hours of exercise. It bolstered my immune system and primed my body for clean eating, keeping me on track in January, a time when pledges to eat healthy have been made—and broken—more than a few times.

Uncover food allergies and sensitivities

Do you suspect that you have food allergies or sensitivities?
Why you should know. Having a food allergy or sensitivity—but not realizing it—yet, continuing to eat that food(s) regularly causes inflammation in your body. It can be the hidden cause of health problems, including weight gain, migraines, digestive problems, eczema and many others.

Beyond a food allergy blood test (which I can offer to those who live or work New York City), a whole foods cleanse is an excellent way to play detective in uncovering hidden food sensitivities. Because it eliminates primary “trigger foods” that can cause allergies, sensitivities and digestive distress, including dairy, eggs, wheat, gluten, grains, soy, corn, sugar, artificial sweeteners, yeast, as well as processed foods, sugar, caffeine and alcohol, you can better pinpoint offending foods.
If you’d like to experience the benefits of a clean eating cleanse, check out my 7-Day Body Reset Cleanse.

For nearly 60 years, saturated fat has been portrayed as a villain.  See my post Why Saturated Fat Is Not the Enemy.  Yet, other indigenous populations, like the Inuit Eskimos or the Bardi people of northern Australia have thrived on high-fat diets.  Throughout history, humans have hunted animals, eating their fattiest parts.  “Meat consumed without fat was commonly understood to lead to weakness,” writes Nina Teicholz, author of The Big Fat Surprise, a meticulously researched book that debunks the theory that saturated fat causes heart disease.
 

Why we need saturated fat

 
Saturated fats from QUALITY grass-fed animal and vegetable sources (like organic coconut oil and organic palm oil) confer important health benefits because they:

♣  Are building blocks for cell membranes and hormones.

♣  Protect heart health. Regular consumption of saturated fat lowers lipoprotein (a), a substance strongly correlated with risk for heart disease; it can also raise the level of “good” HDL cholesterol.

♣  Promote satiety. Fat slows down the absorption of your meal so that you feel full longer. Studies have shown that women, who eat the greatest percentage of total fat in their diet as saturated fat, lose the most weight.

♣  Protect bone health. Calcium is necessary for bone health, but adequate intake of saturated fat is necessary for calcium absorption.

♣  Maintain lung function. Our lungs are coated with a thin layer of lung surfactant, comprised of 100 percent saturated fatty acids. Inadequate dietary saturated fat can potentially cause breathing difficulties.

♣  Feed the brain. The brain is about 60% fat, and most of the fatty acids in the brain are saturated. It’s also rich in cholesterol: about 25% of all body cholesterol is taken in by the brain. The brain requires dietary fat and cholesterol for optimal brain functioning, including memory.

♣  Bolster immune health. The saturated fats in butter (myristic acid) and coconut oil (lauric acid) are important in immune health. White blood cells, when deficient in saturated fatty acids, are less able to recognize and destroy invasive viruses, bacteria, and fungi—a good thing to remember this flu and cold season!
 

Good sources of dietary (saturated) fat

 
Hint: It’s not from a big Mac or Five Guys Bacon Dog.  If you consume saturated fat in any form, quality is key.  Choose meat, meat products and dairy from pasture-raised animals and organic vegetable sources (like organic coconut oil or organic palm oil).  A little goes a long way.

♠  Egg yolks

♠  Cod liver oil

♠  Organ meats, like liver

♠  Animal fats: lard, beef tallow, chicken, goose and duck

♠  Natural saturated fats (solid at room temperature): butter, ghee, coconut oil and palm oil

♠  Whole fat dairy: milk, cheese, cream and ghee (if you tolerate dairy—and not reactive in any way)

♠  Coconut, coconut milk and coconut oil
 

How to incorporate quality saturated fat into your diet

 
Personally, my immunity and adrenal health have improved by incorporating more saturated fat into my diet.   For me, this means that I might:

♦  Add two teaspoons of coconut oil to a green smoothie.

♦  Pair homemade aioli (a garlicky Provencal-style “mayonnaise” that includes raw pastured egg yolks) with poached fish.

♦  Cook a pastured egg omelet in a teaspoon of rendered pastured pork fat or duck fat.

♦  Toss a heap of cooked greens, sardines and avocado with a generous drizzle of olive oil (my usual lunch).

♦  Cook duck breast in its own fat, then braise a mess of collard greens in 1-2 tablespoons of rendered duck fat.

♦  Skillet sear and cook a pastured pork chop in a teaspoon of rendered pork fat.

♦  Make a grass-fed beef and tomato ragout.

♦  Skim the fat off homemade bone broth and save it as cooking fat.

♦  Braise aromatics (onions and garlic) as the base of a savory soup with 2 tablespoons of coconut oil or rendered duck, beef or pork fat.

♦  Add a dollop of coconut oil or grass-fed butter to roasted sweet potatoes.

♦  Enjoy organic 85% dark chocolate.

Eating this way has not negatively affected my heart health or weight. According to my most recent physical, I am at “lower relative cardiovascular risk”,  and I weigh less than I did in high school.