The Power Foods Lifestyle | Nutrition & Recipes for Women

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Body Buddies 8-Week Challenge CHAMPIONS CIRCLE (Summer 2017 Group)

You can’t help but be motivated by seeing these photos and reading the stories of powerhouse women who did the Body Buddies 8-week Challenge! CHALLENGE WINNER Name: Cheryl Coulter Scale Weight: released 25 lb. (averaging 3.125 lb./week) Did you read the entire book? Yes, prior to the Challenge. Please share how have you grown and changed through the 8-week Challenge: “The PFL saved me, I have several health issues and my weight was out of control and growing! Between cross fit and PFL, I and feeling so alive and energetic!” What was the most important principle you learned or of which you improved in your mastery? “I have learned how to shop and read labels and what foods are best to consume or avoid with my thyroid issues! Reading labels! Eating and fixing foods from scratch and how to eat in restaurants by portion control.” What was the biggest body differences you experienced? (Digestion? Skin? Energy?...

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7 Reasons to add the Sauna to your Health Regimen

Does your gym have a sauna, yet you haven’t known why you should step foot inside? Or have you heard of people discussing the amazing benefits of their visits to the sauna? I can first handedly tell you the benefits are 100% IMPACTFUL on your health and overall well-being. In this blog post (which I also discussed as a podcast episode even more in depth–click here to listen now), I’ll discuss with you 7 reasons why you should strongly consider making the Sauna a regular part of your health regimen. I hope you’ll join our monthly 10-Day Power Foods Detox group which strategically uses the Sauna as a physical and emotional purge to detox and cleanse the body and mind! 1 & 2. Saunas Detox Fat AND Negativity Our goal is eliminating the “toxins” from our body, whether it be fat or negativity, right? I am an advocate for both! What...

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Episode #165: “Take Off the Guilt Goggles” with Amanda Barker

Are you a mother who feels guilty whenever putting time into fitness and your health? Do you feel that you’re doing your family and children a disservice by putting yourself as a priority?   Tune into this Body Buddies episode where Kristy Jo interviews Amanda Barker, founder of HalfTee Layering, about how SHE does it as a mother, business owner, and fitness advocate. You will gain insight and perspective from this mother of 8 who runs a successful business into how she views personal boundaries, keeping health a priority, and focusing on being the best person she can be. In this episode, Amanda and Kristy Jo will discuss: How she incorporates a variety of fitness activities into her life Her morning routine that powers her up each day Parenting tips for how she manages 8 children and a business Setting boundaries for workout time. When do do a gut check...

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Episode #164: 7 Ways to Make Fasting an Enjoyable Experience

Fasting can be an experience you dread, whether it’s a monthly religious principle or a physical effort that you know will help you to jump-start your body into better health. However, when this tool of dietary intake control is utilized properly, fasting can be a safe and extremely effective way for the body to repair itself. Tune into this podcast episode where Kristy Jo will help you learn 7 Ways you can make Fasting a VERY enjoyable experience. Be sure to share this episode with others who also practice fasting whether for health or spiritual purposes. Below are just a few of the many health benefits of fasting for 18-24 hours once per month: Eliminate toxins from your digestive system Increase energy and improve concentration Burn more body fat due to elevated human growth hormone Lower the risk factors of heart disease I look forward to helping you learn more about...

Ditch Digestive Distress with the Body Buddies Morning Detox Drink

If you’re experiencing Digestive Issues, Constipation, Gas, Bloating, or feeling like your body is ‘off,’ this blog post is for you. When you’re experiencing digestive issues, it hurts! It’s uncomfortable! You get frustrated as you apply health advice that often backfires. I know that when I experienced digestive problems in my life, it took me a long time accept there were a few tweaks to my nutrition I would need to make. Although I was following the Power Foods Lifestyle at a Tier 2, even 3 at times of my fitness training, there were elements of Tier 4 (the trickle-down, apply-at-any-tier principles) that I should have been applying. What did I need to change in my nutrition? Go dairy-free Start a pH-balancing protocol for my acidic blood.* * (How did I know I had acidic blood? In spite of my strategic nutrition, caloric balance, intense fitness training, and discipline in indulgences,...

Detox Diets 101 and How To Avoid Disastrous Health Consequences

Detox Diets  are everywhere you look for quick-fixes for the body. These dietary methods are often one of the first recommendations made to those who are trying to improve their health and cleanse their bodies. I CONFESS: I used to be swayed by Detoxes and Fix-Quick Diets back in my days of frustration and swinging from diet to diet. Maybe you’re no different than I used to be? Back from 2008-2012 when my Binge Eating and Dieting  cycles were at their peak, I would have never believed I was about to embark on an educational and transformation journey–one that would begin with some awful dieting advice and resultant psychological consequences, but ultimately lead me to nutritional discoveries nothing short of miraculous. I will get to that wonderful stuff, but first, let me share with you the basics of Detoxing. Detoxes  can come in the form of juice fasts, elimination of food...

The Top 10 Mindset Podcast Episodes from Body Buddies

What does it take to get motivated and build a strong mindset? I think it comes down to hearing new ideas and perspectives that help you dislodge the apathy or lies you tell yourself. You see, your brain tries to protect you. It comes up with stories that you attach emotion to, and those stories and emotions frame the foundation for your behavior. Here is an example: Let’s say you are struggling to follow through and eat your healthy meals each day, or avoid the desserts altogether. What could possibly be stopping you from following through when you say you want to do better? Though the possibilities of solutions here are endless, I have found with many of my clients that they have created a story in their mind that it is vain, or putting too much focus on themselves and the look of their body to eat healthily. The emotion rides...

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Episode #161: The Coconut Oil Scandal

USA Today recently put out an article stating that “COCONUT OIL IS BAD FOR YOU.” The article claimed that people should stop eating coconut oil immediately, that everyone should start using hydrogenated vegetable oil again, and that this “darling” of the health food industry should immediately be called out. When you see headlines like this, it can be easy to jump to conclusions, right? Totally. And I saw the confusion that happened for my Body Buddies as they tried to make sense. I was grateful to be clued in early on this sensationalism so I could calm the fears of my Body Buds and continue teaching proper nutrition science as the true evidence states. Is coconut oil a saturated fat? Yes. Is saturated fat bad for you? It depends.  You see, here at the Power Foods Lifestyle, I try to train you to think critically, and to realize there is never any...

Healthy Dessert Recipe: Chocolate Fudge Bombs

Who’s in the mood for a sweet treat, but doesn’t want to lose their wonderful low-carb environment in the body? Hooray for HEALTHY DESSERT! If you’re saying ME, ME, ME, THIS is the healthy dessert recipe that you need to make over and over again! I originally created this recipe when I was doing a heavy round of Ketosis to decrease the inflammation in my back (I have a severe case of scoliosis if you didn’t know). I wanted something delicious but really wanted to keep my carbs low. So .  . . Chocolate Fudge Bombs came to be as my Healthy Dessert! Please Note: when I create recipes, I do not use anything except looking at the ingredients I have on hand, thinking about the macronutrient balance, and then get creative in hoping it turns out! The initial recipe I made did not have honey (which decreased the carb content further), but...

5 Ways to Stop Gaining Weight When You Travel

‘I’m on vacation,‘ you think as you dive headfirst into a large entrée followed by a succulent dessert. ‘I’ll do better when I’m not traveling. I want to enjoy this now.’ While these thoughts are the norm for most people while traveling, camping, or even stay-cationing, studies show that the majority of people also experience physical discomfort due to the more lax mindset. Non-strategic eating (also known as eat-whatever-you-want-whenever-you-want-it) brings them more enjoyment of an expanded pallet, interesting tastes, and a satisfaction in the overall experience. However, choosing to be a strategic eater while traveling can alleviate many of the physical discomforts that come when traveling. Strategic eating can be defined as following a simple formula of pairing certain nutrient-containing foods together to stabilize blood sugar and provide proper nourishment to the brain and other chemical systems in the body. While strategic eating in the Power Foods Lifestyle has four...