How Much Exercise Do You *REALLY* Need To Get In Shape?

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How Much Exercise Do You *REALLY* Need To Get In Shape?

So many people don’t exercise at all because they think they have to follow complex plans and go to the gym to get great results - but that’s not true!  Most people aren’t training to be triathletes or compete in bodybuilding competitions - so most people don’t have to train like that.

But what about the rest of us that just want to feel our best and have an active life, without spending hours and hours in the gym? The answer might surprise you!

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Can Walking Barefoot Really Heal Your Body?

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Can Walking Barefoot Really Heal Your Body?

Every species on this planet evolved within close proximity to the ground.  Now, we humans, have disconnected ourselves 99% of the time by remaining indoors and wearing rubber soled shoes when we venture outside.  What can be gained by reconnecting our bare feet to the earth's surface?  Quite a lot!

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3 Foods To Avoid That Make You Age Faster

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3 Foods To Avoid That Make You Age Faster

Everyone knows that "it's important to eat a healthy diet." But most people don't realize how intimately the foods they eat affects how quickly they age! By avoiding these three foods, you can enjoy getting older much more as you'll be able to stay more active and prevent your body from slowing down!

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7 Drug-Free Ways to Improve Your Sleep Cycle

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7 Drug-Free Ways to Improve Your Sleep Cycle

Sleeping, probably the most under-rated behavior when it comes to our health, is something that most people in our civilized world are not very good at.  Falling asleep, staying asleep, and deep restorative sleep evade so many of us.  Why is this?  What are some effective, easy, free and inexpensive ways that we can truly optimize our sleep cycle and truly know what it feels to be well rested?

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How To Get Veggies in EVERY Meal (5 EASY Strategies)

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How To Get Veggies in EVERY Meal (5 EASY Strategies)

How To Get Veggies in EVERY Meal (5 EASY Strategies)


If you've read my posts about inflammatory foods, you know that I'm a fan of greatly reducing gluten, dairy, sugars and processed grains for a certain amount of time until you start to feel amazing.

And if you don’t do that, it can be take much longer to lose weight, get rid of joint pain, and overcome other issues.  I hate to say it, but it’s true.

But I know it’s not as easy as it sounds.

I couldn’t completely give up those foods at first, too.  

It meant completely changing the way I’d been eating everyday for YEARS.

Even after I set the intention and said… “OK, I’m going for it now,” I’d still struggle.  I just didn’t know what to eat INSTEAD of my sandwiches, pastas, cereals and yogurt.

I’d get in a crunch and find myself thinking… “Crap. I’ve got 20 minutes to eat and no good grain-free/dairy-free food around.  Guess I’ll settle for (insert unhealthy, gut-wrecking convenience food).”

If that ever sounds like you, you’re NOT alone.

My clients face this problem ALL the time when they start adding in more veggies to their diet to replace gluten, grains and dairy.

It’s RARE that I consult with a new client and they’re already eating lots of vegetables everyday.  In fact, when I was a personal trainer and self-proclaimed “health-nut” myself, I was still only eating a little bit of veggies each day, if any.

Eating lots of vegetables is probably the BIGGEST thing everyone knows they “should do”, but no one actually does.

When I had terrible IBS, I rarely ate vegetables.  But it wasn’t a taste issue.  I loved the taste of vegetables… And whenever I was at a restaurant, I’d always opt for veggies on the side.  I just didn’t want to cook them myself!

In fact, I never even tried to increase my vegetable intake until a chiropractor scolded me about it.  Being a personal trainer who worked hard on my clients’ nutrition, I felt pretty ashamed!

I was so intimidated to start buying and preparing lots of vegetables.

They don’t come in ready to eat, microwavable packages, protein shakes or other snack bars that I was used to eating.

It was overwhelming!  How would I get vegetables in with every meal??? I thought I’d be in the kitchen forever!

Well, it turns out that wasn’t the case.  

After tons of trial and error, I’ve found the most efficient ways to get lots of great tasty vegetables in my diet AND mix up the variety!  Here are the top 5 ways that help me and my clients get vegetables with EVERY meal!

1. Cook a recipe or main course that ALREADY has vegetables mixed in.

The easiest and most effective way to ensure you’re getting vegetables with every meal, is to pick recipes/entrees that already include veggies!  There’s tons of examples for this and they’re all delicious!

If you do this, then when it comes time to eat, all you have to do is worry about one thing.  You don’t have to try and put together 3-4 different foods to make a balanced meal.  Ahhh, what a relief 

Here’s some examples.

Stir-fry.  

I usually make a big one about once a week close to once a week.  There’s SO much flexibility here, which is great.  Mine usually consist of sustainably raised ground meats (beef, pork, or turkey) and then all sorts of varying vegetables.  I’ll use different combos of chopped red cabbage, carrots, bell peppers, red cabbage, zucchini and yellow squash.  And I’ll almost always throw some greens on it at the very end, like spinach, kale, arugula or chard leaves.2.

Scrambled eggs (or omelets if you’re fancy) with veggies.  

Again, this one's super easy.  The eggs cook way faster than the veggies so you’ll want to cook the veggies in the pan first.  Once I’ve got the veggies done or almost done, I’ll turn the heat down and add the whisked eggs and stir while it cooks slowly.  Once again, you can get creative with the veggies!

Make a big meat loaf or casserole that’s loaded with veggies.  

Make a big batch of soup or beanless chili in the crock pot with lots of chopped veggies and good protein.  (Here’s a good chili soup recipe).

2. Plan ahead and cook in BULK.

Unless you have time to cook multiple meals for yourself EVERYDAY, then you must cook your food in bulk if you want to stay on top of your ideal diet.  This often means doubling or tripling recipes and then storing your food in smaller tupperware containers (preferably glass).  

That way, you’ve planned ahead and don’t get caught off guard like so many other people do…

With almost no exception, it’s so important to find time once a week and cook at least one or two different foods in a large quantity.  That way you ALWAYS have a super healthy meal that’s ready-to-go.

Some of my favorite veggie sides to cook in bulk are…

  • winter squash (spaghetti squash, acorn squash, butternut squash)
  • red cabbage
  • bok choy (so underrated)
  • kale
  • roasted zucchini (big pieces) or sauteed zucchini (chopped/sliced)
  • green beans
  • egg plant

3. Make a smoothie.

I get it – it’s a challenge in today’s world to sit down at least 3-4 times a day for 20-30 minutes and eat food.  That’s why I make a super nutrient dense smoothie almost everyday.  You can use any kind of leafy green, or get more adventurous and use cucumbers, baby carrots, beets, etc.

If you have diarrhea, you may want to go easy on the raw vegetables or preferably use cooked sauteed/steamed vegetables instead.  Once or twice a week, you can steam or sautee lots of veggies (anything really – spinach, cauliflower, broccoli, carrots, bell peppers, etc.) and then keep them in the fridge so they’re ready to be dumped into the blender!

For this, you’ll probably want some fruit to make it taste better (organic berries are best and frozen are the cheapest)!

4. Utilize the convenience of frozen veggies.

Does buying whole vegetables intimidate you?  Don’t have much experience with cutting the stalks, skins or peels off?  I remember the idea of buying whole broccoli, stalks and everything used to be very daunting.  So I opted for the frozen broccoli instead and it was smooth sailing after that!

Sometimes frozen veggies are the easiest way to push yourself towards eating more vegetables.  They are pre-washed, precut, and the bags have simple directions on them already!  

Just make sure to read the INGREDIENTS label.  You don’t want anything else except the vegetable(s).

5. Make a salad

Salads are probably the easiest and fastest veggie-dense meal that you can throw together in a hurry.  I always try to keep some baby spinach, kale, or mixed greens in the fridge for this reason.

Just get a big bowl and throw in the greens and add some protein (that you previously cooked in bulk, or wild caught canned fish).  Then, you can add other veggies like cucumber, radish, carrots, zucchini, bell peppers, etc.  For a dressing, add olive oil and some kind of vinegar (apple cider, red wine, balsamic, etc.)  For extra fat, I like to add avocado or some nuts.  Ta da!  Lunch!

By using these 5 strategies, I’ve revolutionized my health and have never felt deprived at the same time.

It didn’t happen overnight, but now I typically have vegetables with every meal.  On the rare occasion I don’t, it feels weird now.  Start with one of my strategies and then keep adding on.

Cook a big stir fry with grass-fed ground beef and lots of vegetables this weekend.  I know you can do it.

With your health in mind,

Andrew

P.S. – If you want one-on-one support in TRULY taking control of your health, click here to book a free Health Transformation Breakthrough Session with me.  I’d love to help you master your healing diet and get help you have the active, fulfilling life of your dreams.

 

    Hi, I'm Andrew Sartory, M.Ed. As a functional wellness consultant, I use cutting edge, comprehensive lab tests to help discover the root cause of your problems. I love helping relieve issues ranging from fatigue, depression, GI problems, autoimmune disease, weight gain, hormone imbalances and more!

Hi, I'm Andrew Sartory, M.Ed. As a functional wellness consultant, I use cutting edge, comprehensive lab tests to help discover the root cause of your problems. I love helping relieve issues ranging from fatigue, depression, GI problems, autoimmune disease, weight gain, hormone imbalances and more!

Join me on Facebook!

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What It Takes to Get Great Results

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What It Takes to Get Great Results

What It Takes to Get Great Results in Your Functional Wellness Program

Your results are 100% dependent on your approach and participation to your program.  Here’s a list of ways to ensure you get the best results in your functional wellness program!

Start With Mind-Set

  • Commit to changing your mind-set if you wish to succeed.

  • Understand that more of the same equals more of the same. The way you’ve always done it has no place in healing your health.

  • Understand that problems don’t fix themselves—the underlying cause must be addressed.

  • Don’t stop the program because you feel good after one month. Feeling good one day doesn’t equate to problem solved. You must follow the full protocols to achieve lasting results.

  • Optimizing your health should be a personal goal even if you don’t feel you need “healing.” The functional model encompasses all levels of health.

  • Keep an open mind to anything that can improve your health, but don’t take on too much at once.

  • Remember WHY you want to improve your health and feel your best.  What’s your motivation?

 

Show Up (Physically and Mentally) for Check-Ins and Follow-Ups

  • Make check-ins and follow-ups a top priority on your calendar, and don’t skip them.  This is crucial to staying on track.

  • Be committed to weekly, biweekly, monthly, or bimonthly check-ins or follow-ups, depending on what your plan requires. This isn’t your conventional-medicine yearly doctor visit.

  • Be fully transparent about not only your successes, but also struggles or failures since your last meeting. This is a good time to share your detailed food diary.

  • Answer questions fully and honestly so he or she will have the best opportunity to help you succeed.

  • Remember it’s a TEAM effort and collaborating is important.  Help your practitioner help you, by communicating with them and keeping them updated.  If you try to make this journey alone, it’ll be much more challenging to reach your desired health goals.

 

Emphasize Nutrition

  • Follow your practitioner’s dietary tips, individually customized for you, to accelerate healing and reduce inflammation.

  • Don’t cheat, skip meals, or vary from the dietary plan (unless you’ve already discussed this with your practitioner).

  • Plan ahead when there will be a change in routine that could lead to food temptations or conveniences (vacations, parties, holidays, etc.). Take along healthy portable meals or snacks.

  • Communicate if you’re having any challenges with the dietary plan or the approved foods. Most of the time, adjustments can be made.

  • Introducing foods outside of the healing diet can cause problems. Even the smallest change can sometimes set you backwards and stop progress.

  • Don’t get hungry! If you’re getting hungry between meals, consult with me and eat more frequently.

  • Be prepared to commit 2–4 months to your dietary plan in order to learn habits and skills that can lead to lifelong dietary success.

  • Good idea - Keep a food diary, recording what you eat, when you eat, and lifestyle issues (exercise type, time, and duration; sleep times and patterns; etc.) that may be impacting your diet. 

 

Adhere to Supplements

  • The right supplements help fill the specific voids that you can’t get from nutrition alone, to target your specific case.

  • Determine the right supplements for you by working with a skilled consultant who knows your individual needs.  Adhere to protocols as close to 100% as you possibly can.

  • Purchase high-quality supplements, from approved providers whenever possible.  (Amazon.com unfortunately has zero quality control, and many of the high quality supplements are not sold by approved providers.)  Taking the cheapest route possible will usually lead to disappointment and wasted money.

  • Don’t take a supplement just because a friend or an ad says it’s the best or because a famous doctor endorses it. There’s a very good chance you don’t need it, or you could benefit from a different product that’s more suited to your personal needs and wellness.

  • Don’t expect tons of supplements to magically fix everything.  You don’t want to be dependent on them forever!  They should “supplement” positive dietary and lifestyle changes.

Remember, functional wellness encompasses all aspects of health and an infinite amount of variables!  It can be overwhelming, but it’s important to stay dedicated and stick to the positive changes you’re making (at a pace that’s comfortable for you).

Ultimately, the goal is for you to own your diet and lifestyle, and to feel confident in your ability to maintain it for the rest of your life.

When you get healthier, you’re a better mother, a better father, a better husband, a better wife, a better girlfriend, a better boyfriend, a better lover, a better teacher, a better employee, a better business owner, a better entrepreneur… Everything improves when your health improves!

    Hi, I'm Andrew Sartory, M.Ed. As a functional wellness consultant, I use cutting edge, comprehensive lab tests to help discover the root cause of your problems. I love helping relieve issues ranging from fatigue, depression, GI problems, autoimmune disease, weight gain, hormone imbalances and more!

Hi, I'm Andrew Sartory, M.Ed. As a functional wellness consultant, I use cutting edge, comprehensive lab tests to help discover the root cause of your problems. I love helping relieve issues ranging from fatigue, depression, GI problems, autoimmune disease, weight gain, hormone imbalances and more!

Join me on Facebook!

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One EFFORTLESS Way to Wake Up with More Energy, Everyday

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One EFFORTLESS Way to Wake Up with More Energy, Everyday

Do you find it hard to relate to the phrase, "Spring out of bed every morning"?  You are not alone.  So many of us wake up feeling very groggy and unable to resist the snooze button.  Here I will tell you about one effortless way that you can wake up feeling at least a little bit more energized and ready to go!

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