When Should I Eat After My Workout?

Do it ASAP! Ideally, within 30 minutes of finishing your workout. This is your “anabolic window.” Refill your muscles and liver immediately after you finish exercising. Ideally this should be a liquid meal that will speed the absorption of protein and carbohydrates into your bloodstream. Immediately after exercising, your body begins repairing damaged muscle proteins, […]

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How Grains, Dairy & Sugar Can Lead to Leaky Gut and Autoimmune Issues

Usually the most difficult things to cut out of someone’s diet are grains, dairy, sugar and alcohol.  So we thought we’d brush up on the basics behind why it’s good to take a break from these. Read on because knowledge = power (or willpower in this case).  On that note, worst case scenario: you go […]

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2018 Winter Clean Challenge Results

Thank you to everyone that made it out to our Clean Challenge Wrap-Up celebration during the first night of the CrossFit Open! In case you missed the action, here’s the recap of the 2018 CrossFit Sanitas Winter Clean Challenge. Over 50 CrossFit Sanitas athletes committed to 4 weeks of clean living to not just shed […]

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Oven Fried Chicken

Everyone loves fried chicken and this one is actually healthy. This is also one of my kids’ favorite dinners. It only takes a few minutes of prep and it can easily be doubled for a large group. This is actually my Grandma’s recipe but she cooks it with white flour and butter. She’s 89 and […]

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Why You Might Not Be Losing Body Fat

For years, I stayed at the same body fat, frustrated with my lack of progress. No matter how hard I worked out, the needle never moved. Over the last few months, I’ve made some tweaks and I’ve lost 4% body fat and gained 2.5 pounds of muscle! The change? Fixing my timing, making sure I […]

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Testing for Optimal Health: Part 2

KEY AREAS OF TESTING In Testing for Optimal Health: Part 1, I discussed the importance of scientific testing to get an accurate assessment of your health. Here are some of the key areas of testing that I consider for my patients – again, exactly which areas we focus on is determined by each person’s individual […]

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Testing for Optimal Health: Part 1

Are You Struggling with any of the Following Symptoms? Stubborn weight Poor recovery or performance Trouble sleeping Gut/digestive issues Low libido Hormone imbalances Cravings Fatigue Blood sugar issues Depression/anxiety Acne Poor muscle gain Hair loss or unwanted hair If so, you may have already worked on trying to resolve them – by eating clean, exercising, […]

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Stubborn Weight And Your Thyroid: It’s Time To Take Another Look

You’re struggling with your weight and you get your thyroid tested. You’re told every thing is normal. Is it really? Unless you’ve had a comprehensive thyroid panel performed, and have had it evaluated with a set of eyes that look beyond the “normal” lab reference ranges, you could be fighting an uphill battle with your […]

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Count Macros, Not Calories

No matter who you are, you’ve probably heard of calories. And if you’re like most Americans, you’ve likely grown up thinking of them in one way: calories burned > calories eaten = weight loss. Certainly, counting calories can be beneficial and effective for a short amount of time, but it isn’t the whole picture. For example: […]

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