The Power Foods Lifestyle | Nutrition & Recipes for Women

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Simple, Delicious Salad Dressings with Chef James Barry (Episode #194)

If you have wanted to learn how to make your own delicious dressings for salads from scratch, this is the episode for you! Chef James Barry spills the secrets from the healthy chef kitchen to help you improve your health and lifestyle. In this interview episode you will learn: Why James loves to use asparagus to teach kids Why many chefs touted as “healthy” are actually NOT Why you need to drink plenty of water Hidden calories/sugar in dressings in the store, bad oils, and those chemicals causing havoc in our bodies Just because you eat a salad doesn’t make it healthy Use a mason jar (or any jar that has a lid) to make a 3:1 ratio 3 oil, 1 vinegar or lemon juice (acidic liquid)  just shake it and there you are with your most basic, healthy Balsamic Vinaigrette in 3 minutes or less. You can add salt...

Intermittent Fasting and the Power Foods Lifestyle Approach

Have you ever wondered if Intermittent Fasting (IF) is the right strategy for you to lose weight, reset your hormones, and feel better in your body? Written by Guest Contributor, L. Peterson in coordination with Kristy Jo In Episode #183 of the Body Buddies Podcast, Kristy Jo talks about who is a good match for fasting, how to do it, and the ways it can be beneficial. Intermittent fasting is absolutely one of the helpful tools in the #PFL, but it is not for everyone. As you learn more about this strategy of nutrition, consider if it is a fit for you in your life at this time. You might even learn how you can utilize this strategy once, twice, or even three times per week to see results. To start off, who is Intermittent Fasting best for? Kristy Jo says that Intermittent Fasting is fantastic for people who don’t have an over-attachment...

The Top 12 Fast-Grab Foods for the Power Foods Lifestyle

Wouldn’t it be nice if I could teach you how to lose weight, improve digestion, and boost your metabolism without meal prepping? I can, and I will! You see, my life has been pretty hectic over the past few years. Not only have I moved to different cities almost every year for the past 6 years (hashtag #life + emoji palm-to-forehead), but I have kept my own lifestyle change going no matter what the circumstances. From teaching dance masterclasses and judging dance competitions, to traveling to speaking engagements, a long-distance relationship (that is now not long-distance–happy dance!) and house-sitting for family members overseas, my personal life has been a LOT to juggle. All on top of running Body Buddies as the online empire it has become. True Confessions: I’m not always my best.  It has been a tremendous learning curve of making the #PowerFoodsLifestyle happen 70%+ of the time, even without food...

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Fat Loss, Electrolytes, Post-Surgery & More–Live Q&A with KJ (Episode 193)

Welcome to a LIVE Q&A session with Kristy Jo where she will talk fat loss, digestion, electrolyte imbalance, and general health! In this episode, you will hear her answer 11 questions that came in for this Q&A session about some of the following topics (listen to the audio recording at the bottom of this post): how to eat post-bariatric surgery how to get and stay motivated what types of ingredients to watch out for in beverages sugar alcohols best workout protocol for fast fat loss what to do when bloated electrolyte imbalance and how to fix it who should do the 10-Day Power Foods Detox which supplements every adult should be taking This Q&A took place on Wednesday, August 29, 2018 on the Body Buddies Facebook page. If you are looking for holistic health, to gain muscle, lose body fat, improve digestion, reduce pain from arthritis, endometriosis, heavy periods, or...

How to Plan Family Dinners with the Power Foods Lifestyle (Episode #180)

Are you ready to be #PowerMom this Fall by making Power Foods Lifestyle family dinners? Written by Guest Contributor, L. Peterson in coordination with Kristy Jo. In Body Buddies Podcast #180, Kristy Jo explains how to make family dinners doable while still staying in line with the Power Foods Lifestyle. Many times, moms wonder how they can make the PFL work for them when they are responsible for feeding the rest of their family as well. Should you continue making two meals, one for yourself, and another for the picky eaters of your family? After some time, this approach can get tedious and exhausting, so Kristy Jo gives a plan and strategy for making one meal a night that everyone in the family will enjoy. There are a few main steps to planning your #PFL meal: 1) Make a Strategic Shopping List Every Sunday, Kristy Jo sets aside time for...

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‘Solve Binge Eating’ with Dr. Glenn Livingston (Episode #192)

When food is constantly taking over your life and becoming the foundation of every thought, feeling, and desire, Dr. Glenn Livingston gets it. Dr. Livingston experienced the obsession with food during a time in his life which ultimately led him into his work that he does now. Along with consulting Big Pharma and Big Foods companies (which he is ’embarrassed about now’), Dr. Livingston ran a study of over 40,000 people and he discovered three interesting diagnostic criteria: Those who struggle with chocolate tend to be lonely or broken-hearted. Fix the hole in your heart to overcome this. If you crave salty, crunchy foods, you are most likely stressed at work or in your environment. When you crave soft, starchy foods like bread and bagels, you are most likely stressed at home. > > Watch Kristy Jo’s Facebook Live Video where she discusses the application of this information! Dr. Livingston learned...

The Top 7 Workouts for Stronger Legs (Bodyweight)

Wouldn’t it be nice to have toned, sleek, strong legs 100% of the time without having to put in the work? While I agree that would be great, there is also something powerful that comes from putting in the work and achieving the legs you wish to maintain! You might be surprised that stronger, more toned legs are just on the other side of 2-4 weeks of focus! All you need to do is the right exercises–those that hit multiple muscles at once, and help you build greater core strength, balance, and flexibility. Talk about win-win-win! Join my sisters and myself as we demonstrate the Top 7 exercises for toned, strong legs! In this blog post, I’ll explain the name of the exercise, tell you how many reps and sets to do (2 sets for beginners, 3 sets for intermediate, and 4 for advanced aesthetics seekers!), and include some of the...

Know Your Dominant Energy Throughout The Day

Do you know your dominant energy throughout the day? Learning this can help you with self development and to be more productive, happy, and fulfilled in your life. [GUEST CONTRIBUTOR] One of the most impactful Power Foods Lifestyle lessons, for me, was the energy archetype lesson focusing on mindset. Kristy Jo started off the lesson by saying that “whenever you are feeling frazzled or unfulfilled, DO THIS!!” There are four energy archetypes: The Ruler (Queen), Warrior, Lover, and Sage. Each person has all these archetypes, but whichever archetype is your most dominant one tends to direct the feeling of your day and personality. As you work on achieving more focus and flow between all four energies, you will have more happiness, fulfillment, and balance in your life. First, the Ruler, also known as the “Queen.” Your Ruler is the part of you that sets agendas, makes rules, and directs your life....

How to Plan Your Healthy Lifestyle With Ease [2 Easy Steps]

Lifestyle is the path you carve from the choices you make.  Planning your lifestyle is the first step towards success. Everyone is guilty of making excuses for their behavior like, ‘It’s the weekend so I can take it easy,’ or ‘I just don’t have it in me during the colder seasons to exercise like I do in the summer.’  But you will become your truest self (the version of yourself that works the hardest and smartest) when you plan and follow through even when it’s the weekend, the holidays, or when people around you are pressuring you to give in.  You will get to know yourself and discover that you like the person you are becoming. It’s difficult to know where to start in making changes to an already worn path, so here are the simple steps for a successfully planned change in lifestyle. Step 1: Hold A Weekly Planning...

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Episode #190: Strategic Indulgences

Are you sick and tired of trying to lose weight, but giving up because you miss your favorite ‘CHEAT’ foods? Are you wanting to understand some of the nuance behind Indulgence Meals? (No longer will we don’t use the word ‘Cheat’ here at the Power Foods Lifestyle). Would you like to know just how often YOU should be indulging when you’re motivated and working to improve your health and body composition? If so, this episode is for you! In Episode #190, Kristy Jo will help you learn the following: when you physiologically need indulgence meals ways to beat extreme approaches that result in hormonal disturbance and additional fat gain what an indulgence meal actually constitutes just how much to push your caloric deficit every day how to indulge without eating non-strategic foods (this would be ideal as you develop in the PFL!) and so much more! A true lifestyle change...