Category Archives


IIFYM – If It Fits Your Macros

IIFYM2IIFYM stands for If It Fits Your Macros.  The word ‘Macro’ is short for Macro Nutrient. The major macro nutrients are protein, carbs, and fat.

The concept behind IIFYM is that it doesn’t matter what food sources you choose, as long as you hit your target macro levels at the end of the day. This idea throws the who idea of “CLEAN” eating on its head as it has been proven that one can eat a little “DIRTY” and still get in contest shape.

IIFYM isnt for everyone though. While you are able to eat more exciting foods during the diet, it isn’t a free for all. Everything in the meal is still counted and monitored. Making some of these meals fit in your diet can be a challenge in terms of the daily math. In addition, some people just aren’t ready mentally for such flexibility. Give them the green light to have a pop tart within their macros, and next thing you know, the box is gone. For these two reasons, I don’t recommend this style of dieting to beginners.

A common misconception is that these “cheat” style meals are eaten all day long. This is far from the case. If these meals were eaten all day, macro counts would surely end up out of whack. The key is striking a balance between traditional “clean” eating and the new world of IIFYM.

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Sedentary Lifestyle is a Health Risk

couchSedentary lifestyle is a type of lifestyle with no or irregular physical activity. A person who lives a sedentary lifestyle may colloquially be known as a couch potato.

The following facts were found in my ISSA certification booklet. Found these to be very interesting so I wanted to share:

  • Inactivity and poor nutrition results in at least 300,000 deaths per year in the United State.
  • Adults who have a sedentary lifestyle are at greater risk of dying of heart disease, and developing diabetes, colon cancer, and high blood pressure.
  • Greater than 60% of U.S. adults do not engage in the recommended amount of daily physical activity.
  • Approximately 40% U.S. adults aren’t active at all.

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The Top 3 Most Misunderstood and Over Used “Health Foods” in America

I was so excited when Ryan asked that I do a guest post on his blog! After the excitement wore off, the reality hit me… ”what on Earth are you going to write about, Liz?” I have no shame in saying I pondered over that question for quite some time. When I finally decided on my topic, the ideas just flowed, but I was able to condense down the most annoying foods on the market to me to these three things (broad things.. I do admit). Check it out!

1) Soy based ANYTHING

soy-plantHow soy became a “health food” is beyond me.. Americans always go to extremes! Bigger houses, bigger cars, “O, you say soy is healthy? Let’s add it in EVERYTHING!” Back in the day, Japanese culture used FERMENATED SOY often and yes it was a healthful food. HOWEVER, most soy found in the USA today is GM (genetically modified…in case you didn’t know- which is a bad thing… think lab with chemicals..) and even MORE is unfermenated which means it hasn’t had all the anti-nutrients removed from it. Soy has an inherint ability to strip the body of minerals. It can lead to thyroid dysfunction, hormone disturbances, cardiovascular problems. But the food ol’ USA keeps pumping it out into over 6000 packaged foods and even promoting that it is good for you.

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Cooking Meat Well, Not Good For Wellness

Recent studies indicated that cooking ground beef well-done can increase the risk of developing prostate cancer. Researchers discovered that men who regularly consumed well-done meat had a 50% higher risk of developing prostate cancer when compared to those who consumed rare to medium cooked beef. John Witte, PH.D., a professor at the University of California at San Francisco states that cooking meat well can create chemical compounds that have been linked to cancer.

In short, eat your beef rare-medium. Be on the safe side.


Never cook your meat above 160 degrees Fahrenheit. 

Obesity Increases Risk of Brain Decline

männliche Anatomie  - markiertes GehirnA Korean study examined 250 people between the ages of 60 and 70 years of age. The study focused on the relationship between fat levels and the cognitive performance of the participants.

The BMI (body mass index) of all the participants was calculated and those with higher BMI levels and higher levels of abdominal fat were linked to poorer cognitive performance.

The lead author of the study, Dae Hyun Yoon, said: “Our findings have important public health implications. The prevention of obesity, particularly central obesity, might be important for the prevention of cognitive decline or dementia.”

Once again another demonstration of how important proper diet and nutrition is in the building and maintaining of a strong body and mind.

You only get one body and mind, You should cherish it.

Click Here to view the full article. 

Healthy Seasoning and Sweetening

condimentsOne of the biggest problems people have when on a diet has to do with taste. People immediately think that a healthy diet geared for fat loss equates to a bland, boring diet. The only diet that has to be bland and boring is a competition style diet. So if you don’t plan on stepping on stage, you can kick the myth about healthy eating.

The key to a succesful diet is to take the clean, and nutrient dense foods and make them enjoyable without destroying thier beneficial value. This can be with a host of herbs, spices, dressings, and sweeteners.

I cant sit here and name every possible choice there is but I can at least give some insight into some of the items I use to keep things interesting…that is until I cross over into a competition style diet, then all this stuff doesn’t apply lol.

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Who’s the Best Natural Peanut Butter of Em All ?

We all know that adequate healthy fat intake is required for optimal testosterone production. One of the most popular foods that men turn to for healthy fat intake is natural peanut butter. But with all the different brands, which is truly the most beneficial. Well the obvious starter is that you choose a Natural peanut butter. This still doesn’t narrow it down much, until now….

Monounsaturated fats are key to testosterone production. Therefore you want to choose the natural peanut butter with the highest amount of monounsaturated fat, and the lowest amount of polyunsaturated fat.

Skippy-1First we will start with Skippy Natural Peanut Butter. Well, cant really help you here since the information isnt listed on the label. I even called the company and spent 45 minutes asking multiple people about the mono/poly content. The result ? They didn’t know. -_-  ok…




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