​Wellness Blogs 

Whites Vs Whole Grains Limit Your Whites: It's Not About the Color of Your Food Power of 13 #12: Limit Your Whites — Sugar, Salt, Rice, Flour and Pasta When I wrote The Power of 13, number 12 was simple: Limit your whites. But I want to make something very clear. I didn't say eliminate your whites. And I definitely didn't say don't eat white foods. Cauliflower is white. Onions are white. Garlic is white. Potatoes are white. Greek yogurt and cottage cheese are white. There are

Healthy fats Healthy Fats: Why Fat Isn’t the Enemy #8 in the Power of 13 is Learn about and incorporate Healthy fats each day. For years, fat was treated like the villain of nutrition. Low-fat everything filled grocery store shelves. We were told to avoid butter, skip nuts, watch the avocado and choose anything labeled “fat-free.” But here's what we know: our bodies need fat. The conversation shouldn't be about eliminating fat. It should be about understanding which fats we'r

division Healthy Eating Isn't Hard — Unlearning Is One of the biggest misconceptions in health and wellness is that people struggle because healthy eating is difficult. I don't think that's true. At its core, healthy eating is actually pretty simple. Eat more vegetables. Eat enough protein. Drink water. Pay attention to portions. Limit highly processed foods. Move your body. Get enough sleep. None of those concepts are complicated. So why do so many people struggle? Because h

A Handful Is Not a Serving Size A Handful Is Not a Serving Size Why “A Bite,” “A Little Bit,” and “About This Much” Are Keeping You Stuck If I had a dollar for every time someone told me: “I only had a handful.” “Just a bite.” “A little bit.” “About this much.” “I barely ate anything.” …I could probably retire early. Here’s the truth nobody wants to hear: A handful is not a form of measurement. Neither is: a bite a nibble a taste a splash “just a few” “a little extra” “I was

Delicious winter foods Winter Foods That Warm and Heal: Eating for Energy and Immunity I know everyone in Colorado is still waiting but when the temperature drops, our bodies naturally crave comfort winter foods — hearty meals, warm drinks, and extra snacks. But what your body really wants in winter isn’t more sugar or starch… it’s warmth, nourishment, and balance. Seasonal eating is about tuning into what your body needs right now. In the colder months, that means foods th

How Stress Affects Weight Loss: Understanding the Connection and Finding Solutions

The power of 13 your common sense guide to health and wellness