Change Wired

These are the foods I eat daily and make sure all of my clients eat them too regularly. If not every day, every other day. Why? Because there are essential nutrients that your body needs to get from food to function effectively, some in trace amounts, some in larger amounts. And some foods are proven to decrease your inflammation levels a lot (that increase in out society, that's why all the bellies), improve your energy production, normalize your hormones, improve your cognitive functions the most effectively. I did research on those foods, I lived with and without them, I tried them with almost all of my clients. It works like magic. Simple, easy and affordable way to get all your essentials covered. And to feel SUPERCHARGED! I put all of them once a day in my salad (power greens + olive oil, fatty fish, sauerkraut, seaweed) and I have my coffee + chocolate sometime in the morning. Make sure the quality is best! It makes a HUGE difference! Organic greens, wild-caught fish, no sugar chocolate, extra-virgin olive oil, organic coffee stored without mold. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

The question I've been asked in different ways quite a few times this week. Short answer is NO. You got into trouble, putting on weight, getting unfit and unhealthy by doing "the old ways" Ever heard of Yo-Yo dieting? Going on a diet, losing weight, going back to the "old ways", getting all the weight and other problems back? All the diet work! While you are actually doing them. Of course some are healthier and easier to stick to than others but they all work. When you work. You can never go back to your "old ways". Health and fitness, lean body, all of it is not a destination, it's a lifestyle change. If you want to stay lean, fit and healthy for life. But. There is a difference between weight loss phase and maintenance phase. There is a difference between getting fitter and healthier and maintaining a certain level of health and fitness. Getting there is usually more challenging for most people than staying there, when it comes to efforts and time you got to invest into your goals. But then again, most people fail maintaining the results. And I believe it's because of one reason, those of us who fail to maintain the results just never designed a proper maintenance program simple to stick with. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Actually in most cases it's simple. I'm not saying it's easy, especially if you have eating disorders or unhealthy metabolism, or just been eating a lot of sugar and junk food recently, but the solution is simple. For weight loss phase eliminate: ALL ADDED processed and natural sugar (start reading nutritional labels and ingredient lists for hidden sugar), sweet fruit, liquid sweet calories ALL GRAINS and grain products POTATOES of all kinds Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Protein + Fats + Vegetables (Fiber) Volume + Macro/Micro Nutrients = Satiety and Health My favorite version: Salad Mix, Favorite Olive Oil Based Dressing, Fatty Fish or Eggs Personal Favorite Extras: Some beneficial to gut flora foods like sauerkraut (probiotics), mushrooms (prebiotics, that feed beneficial gut bacteria), seaweed Wakame (source of iodine, calcium, iron, and magnesium, as well as folate, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, and vitamin B2, great to aid in weight loss, lower cholesterol, boost heart health, prevent cancer, boost energy levels, maintain hormonal balance, build strong bones, increase circulation, improve skin health), dark chocolate (with lots and lots of antioxidants and other micronutrients, chocolate is proven to reduce cravings, stimulate cognitive functions, normalize hormonal functions and improve mood, reduce stress by boosting serotonin levels). Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

There is no question about it guys, when it comes to fat loss High Intensity Interval Training or Hiit is your best solution. You'll: burn more fat, improve your fat metabolism, improve your body composition, gain and retain more muscle, build up your cardio-vascular fitness faster, get your feeling-good hormones' boost, build up your bone density AND reduce your cravings. Based on Research: Martin Gibala, Ph. D. Joan Vernikos, Former Director of NASA's Life Sciences Department Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Most nutritionists start to dislike the word “healthy”, because it’s a very biased word defined differently by different dietary theories. A better term would be NUTRITIOUS foods. If you eat the most nutritious foods most of the time (amount of nutrients per calorie) ANDI Food Scores: Rating the Nutrient Density of Foods then YOU will be healthy. The trend now is towards whole, organic, unprocessed foods as healthy foods and moving away from reductionist approach of making carbs/fats/proteins good or evil (or any nutrient for that reason). We are moving towards holistic approach to our food and nutrition, approach that involves the influence of EVERY part of any food as a whole on our health and the expression of our genes in a given environment. Also there are 2 huge trends: towards individualized nutrition - one man’s food is another man’s poison towards nutrition in relation to our gut health, gut microbiome - you are not what you eat, you are who you feed (meaning your gut bugs, who do the most of the digestion and assimilation of nutrients from the food we eat). Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

I ditched these foods almost completely (except for the holiday treats) when I was 13. Maybe that's why I look younger, have so much energy and vitality so easily? AND have my SIX PACK 365 days a year? The foods are simple to guess but BE CAREFUL! They are hidden everywhere under different names and "healthy" labels. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Questions? Want me to talk about your confusions? Don't try to make your healthy eating habits too fancy and exciting! - That's how people can't lose weight eating all the healthy foods. That's why my daily diet is so damn boring! How people actually lose weight for life eating healthy. What not to do. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

When it comes to weight loss, getting your body into "starvation" mode (even though it does NOT happen as fast as skipping a meal) is actually a good thing. Because then your body gets more efficient at burning fat for fuel - and that's what you want when you are in the process of losing weight. That, and keeping your muscles to help with burning fat even more by engaging in weight/resistance training. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

That's probably the number one question, the number one problem people are having troubles with - fat in the belly area. Find out what are the two major causes and what you can do about it. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant