What Do I Eat?

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    The question I get asked most frequently is, "What do you eat?".  So below is a sample of some my favorite quick and easy 'go to' meals along with the macronutrient breakdown of one day via www.paleotrack.com.  I've also included one of my favorite grocery shopping lists here: MarksDailyApple.com and an excellent fat/oil usage chart here: BalancedBites.com . These seem to be useful for my clients when they are trying to decide what to buy in a grocery store and what oils to use when cooking.     Breakfast: Scrambled Eggs* 2-3 eggs 1/2 diced onion or any other veggie you prefer or have leftover or purchase fresh salsa from … [Read more...]

My Recipe For A Lean, Fit, Happy, Healthy Life

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I recently received an email from a client asking what I recommend most for staying lean and fit. I posted the answer on my Facebook page 'Health Coach Penny', and got more 'likes' than any other post, so I thought you might like to take a look at my recipe for staying lean, fit, happy and healthy. 1) It starts with sleep. I need at least 8 hours, yours may be a little less or a little more.  Read to learn why sleep is so important.  2) Eat veggies, fish, meat, fowl, eggs, nuts and seeds, and a little fruit (mostly berries). That's it. You can't exercise off the weight. If you believe in the 'burn off the calories with exercise to lose weight' theory then you will have to run 35 miles … [Read more...]

The Water-Hydration Myth

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During a recent seminar someone asked me, "How much water do you drink each day?".  They gasped when I said I drink one glass a day, sometimes two.  I also mentioned that it depended on the day.  If I sweat, exercise, or feel thirsty, I drink more.  Also, that is 'water' ingestion...I drink other fluids in the form of green tea, coconut milk, and kombucha.  No, I don't get thirsty. No, my urine isn't totally clear. No, I'm not going to die of dehydration!  As a matter of fact, it is a MYTH that we all need 6-8 glasses of water per day. That got me wondering, where did this myth come from?  To me it makes perfect sense to drink when I'm thirsty and that our ancestors survived just … [Read more...]

How To Change for REAL!

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Yes.  It's that time of year.  Time to reflect on the past year and move forward with new goals into the New Year.  How did you do on your list of resolutions from last year? Can you even remember what they were?  Do you find yourself breaking your resolutions year after year? Are you ready to make those goals stick this time around? Are you ready for REAL change?  Then it may be time to approach your resolutions from a new angle.  As Einstein so eloquently put it, "Insanity is doing the same thing over and over again and expecting different results". Real change is a step by step process.  It may come with a few setbacks, but those setbacks can be turned into growing and … [Read more...]

Confused About Diet? Use Common Sense!

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 “A long habit of not thinking a thing wrong, gives it a superficial appearance of being right, and raises at first a formidable outcry in defense of custom. But the tumult soon subsides. Time makes more converts than reason.” ― Thomas Paine, Common Sense If you are confused about what to eat...join the crowd!  There is more conflicting nutrition information than there are shades of gray.  I say, take a step back. Back to our ancestors. What worked for tens of thousands of years worked better than what we have been eating the past 60 years, the SAD, Standard American Diet. For the first time in history our children are predicted to have a shorter life span than their parents. … [Read more...]

The Power of Breath

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"When we are born the first action we take on this earth is to inhale, and when we die, the last action we take is to exhale.  Life, from beginning to end, is one immense breath." Dennis Lewis Breathing provides energy and healing to our body. There is an abundance of research that shows how powerful breathing is to healing and improving the quality of our health. Unfortunately, few of us breath fully and experience full health. Breathing actually cleanses the body. Before you try to detox your body with a disgusting cleansing drink or a strict detox diet, you may want to consider simply taking a deep breath.  About 70% of the toxins in our body are removed through the lungs during … [Read more...]

The Truth Will Piss You Off

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This post is an apology to all my past clients who have suffered because of the low fat, calorie counting, diet I recommended for years.  I was wrong.  I received a B.S. in Food Science and Nutrition and it was all wrong.  It really pisses me off, and I'm not the only one. What really upsets me is that I taught this information to my clients for 20+ years.  It is embarrassing that I fell for it. I'd say, "Stay hungry, hunger is your friend because you know you are burning bodyfat, eat less, do more, keep your fat intake below 10 percent/day because it is too calorie dense."  Yes, they saw results.  It may work when you count calories and exercise yourself into oblivion, but you're … [Read more...]

The Best Health Tip Ever!

I recently watched this powerful video that explains the single most important thing you can do to improve your health. I know, this sounds like the lead-in to one of those health scams trying to sell you something. Trust me, this one is legit, and entertaining! It may not melt off the pounds, but it can add years to your life and life to your years. … [Read more...]

A Day in The Life of Joe Black

    It is not an easy task to to follow Joe Black around on one of his typical days. Beginning at the gym at 5:30am, heading to work, shooting some hoops or hitting the road on his bike, then Maryville High School football pre-game meal and athlete taping. Finishing off with a win for the Maryville Rebels! Who knows where he was flying off too...hopefully a well deserved vacation! I know I need one after trying to keep up with "Your Not So Average Joe"! … [Read more...]

Get Out & Play!

Who needs a gym! Just head outside, get some vitamin D, and PLAY! Watch this full body workout in beautiful Maryville, TN. … [Read more...]