Put a Little “Everything” In Your Life

Everything bagel seasoning has emerged as the latest thing to literally put on everything. So why not provide you with some knowledge on why it can be great for you and how you can use it more often! It all started with a grocery store called Trader Joe’s. They came out with a little bottle of magic called “Everything but the bagel” seasoning, and it sounds exactly like it is…everything but the bagel.

It’s simply the seasoning that you find on an everything bagel, but guess what….it’s good on everything!! 

It’s comprised of sesame seeds, poppy seeds, dried onion flakes, dried garlic flakes, and sea salt. All these flavors formed into one make a super seasoning! So why should we use it on foods? The poppy and sesame seeds are going to offer up more healthy fats (omega-3s), offer more satiety in meals, and of course load it up with flavor. Calories are moderately low, so this seasoning is a great choice to add a burst of flavor. A serving size is considered ¼ tsp which offers up a whopping 5 calories, so while it still provides calories, it’s not going to load calories onto a meal like a sauce or marinade would. You do still have to be aware of the sodium, since sea salt is one of the ingredients, but as a whole, this can be a great choice on lots of different foods. 

If you haven’t tried “everything” seasoning yet, here are a couple of foods you could try it with to see if you truly like it. I’ve personally thrown it onto my eggs (which is amazing), coated chicken and steak with it, added it to roasted veggies, and you could also add it to a soup, salad or avocado toast as well! There are SO many ways you can use this seasoning that it’s almost silly not to try it. 

Finding this seasoning used to be much harder, but with the popularity of it growing, it’s easier to find. Some big stores you can find it in include Walmart, Costco,Giant, Redner’s and of course the OG Trader Joe’s. If you don’t feel like buying it, chances are you have all the ingredients to make it at home too! Here are the ratios:

¼ cup sesame seeds

¼ cups poppy seeds

3 tbsp dried onion flakes

3 tbsp dried garlic flakes 

2 tbsp course sea salt 

Mix all this together and you’ll get 1 cup of deliciousness! Try it for yourself and comment below to let me know what you thought! Time to take your meals up a notch!

Top 5 Reasons Why New Year’s Resolutions SUCK!

In 2017, 2018, 2019, AND 2020, the top 3 New Year’s resolutions were to eat healthy, get more exercise, and save more money with the fourth runner up being not having a resolution at all (⅓ of population). Why do you think this is? Why do we always put so much pressure on ourselves to be a healthier person just because a new year is starting? 

I thought 2020 would mean flying cars, ready-made meals with the snap of our fingers, and teleporting to anywhere in the world. Although we’ve had  A LOT of ingenuity and progress in the world, we’re not quite that far yet. So thinking about what 2020 means to you is how you should reflect on this year and see where you want to go in the next decade. What will you bring to 2020? How do you want to change your life for this “new year”? There are a lot of things to put into practice to make sure you reach your goals, but new year’s resolutions are NOT one of them. Here are 5 quick reasons why…

  1. We think more on a short-term basis

It all comes down to goal setting. When we set goals it’s important to make goals that are SMART (specific, measurable, attainable, relevant, and time-related). We often think either too big or too small. If you say you’d like to lose 50 pounds, are you thinking within the next couple of months or, more realistically, in the next year? In order to make a concrete plan to meet that big goal, start setting small ones first. Set a goal to drink more water, get outside and walk for 30 minutes, anything that you know you can handle on a daily basis that will ultimately allow for consistent and steady weight  loss. 


2. We never make them realistic and often go too big 

Making a resolution of “exercising more” when you haven’t been to a gym in the last year or even last few years, is only going to make you feel like it’s that much more of an arduous task. When you try to incorporate something that you’ve never really had as a part of your routine and all of a sudden, it’s a new goal, you need to figure out how this is actually going to work. How are you going to work it into your day? Are you even going to be able to? What will you do if your day goes to shit and you have absolutely NO time during the week to get there? Be realistic, because those small goals you’re reaching will ultimately lead you to that big goal you have in mind. 

3. We never figure out our WHY

If a “new year” is the only time you think about wanting to eat healthier and move more, you’re probably not doing it for the right reasons. A healthy lifestyle isn’t something that you can just start all of a sudden, it takes months, years, even decades of nourishment to truly live a consistent, healthy life. Setting one or two goals at the beginning of the year isn’t going to change your life as a whole. It’s a commitment to yourself in LIFE, not just in January. Figure out the exact reason why you want to change. How badly do you want it? How much are you willing to commit? Nothing worth having ever comes easy, so you still need to be able to put work and effort into it. 

4. They inevitably give us a sense of failure 

The moment we stop and realize we’re not living up to our expectations, we give up and throw the rest of the year away. “Well, I guess I’ll just next week, or next year” and those years never actually come. Making a resolution just because you know it’s what you should do, doesn’t mean you’re going to do it. So making a goal that isn’t relevant to what you actually want to achieve, is only going to give you the sensation of failing yourself and that you’re not good or strong enough to stick with something. The last thing we need is feeling like we failed, we’re hard enough on ourselves as it is! 

5. Why wait? 

There’s never a “good” time to start taking an initiative towards your health, but the time is always now. Waiting for a new year gives you a false sense of hope that just because we’re writing a new date on things, means you’re going to change everything else in your life. If I were you, I’d start thinking more along the lines of the ⅓ of the population that doesn’t make a resolution at all. Stop giving yourself restrictions, rules and regulations. Live your life to the fullest and you won’t have the need to make resolutions. Start today! Not because it’s January, but because you WANT to change.

Apple Cider Vinegar: the 4-1-1

The new superfood? The new weight loss fix? What is apple cider vinegar and why is everyone all about it?! I get a lot of questions from patients asking “If I drink apple cider vinegar, will it help me lose weight?” I always answer this question on the side of caution, only because it’s been shown to help people lose weight in studies, but isn’t really studied enough to say one or the other that it will do the trick. So if you want to know more about apple cider vinegar (what it is, why it’s useful and how to consume it), read on! I’ll be explaining all that and more to put the rumors to rest!

So first thing’s first; what the heck is apple cider vinegar? Vinegar is made by converting sugars to alcohol with yeast, and then converting the alcohol to acetic acid using bacteria. By bacteria, I mean the good, gut-health inducing bacteria. In addition to the good bacteria, the vinegar that’s made has high phenolic and flavonoid content which helps fight free radicals (lowers cancer risk). Just to show it’s age, apple cider vinegar was used as far back as 400BC as an antibiotic, a healing solution to treat scurvy and pneumonia, upset stomach, and wound healing. It’s got A LOT of health benefits, as long as you use it right!

Speaking of health benefits, why are people all of a sudden consuming apple cider vinegar? Well of course there’s health benefits, but what are they really? The first benefit is that it’s an antioxidant. Antioxidants help with many things, one of them being cancer. Apple cider vinegar contains phytochemicals, polyphenols, flavonoids, and phenolic acids which are all antioxidants. They can have positive affects on diseases such as cancer because they prevent free radical formation (the cancer-causing cells). Not only does apple cider vinegar provide you with great antioxidants, it can help with blood sugar as well.

In previous studies, consuming apple cider vinegar has been shown to lower blood sugar levels after eating because it blocks some of the starch digestion after a meal. Having less starch absorbed into the bloodstream will keep blood sugar levels lower and also improve insulin sensitivity in those with Diabetes. Not only does it help with blood sugar, but it’s also been shown to help with lowering total cholesterol, LDL (bad cholesterol), and your triglyceride levels. So not only can it help with blood sugar stability, but also with heart health as well.

While health is obviously important, a lot of people have been correlating apple cider vinegar to weight loss. I wasn’t sure why, so I did the research to see what the hype was all about. The reason apple cider vinegar has been linked with weight loss is because many people who would drink it daily would start to lose weight. The most common speculation as to why is because consuming it before a meal will promote satiety with meals and increase the acetic acid level in your body (causing you to get fuller quicker).

I have to say this with emphasis: There is NOT enough evidence out there to say that apple cider vinegar will make you lose weight!!

There has only been ONE study done in Japan to test this theory. Participants in this study were split up into two groups; one that would drink apple cider vinegar before each meal and the other group drank water before each meal. The group that was drinking the vinegar did indeed lose 1-3 pounds over the course of the study, but as soon as they stopped the study they gained their weight back. It did seem to help with fat utilization in the body which is why people were losing weight. However, even with this study in place, apple cider vinegar still isn’t the answer to weight loss. Is it beneficial? Absolutely. But it’s not an answer for weight loss without also increasing exercise and eating right in general.

Still interested in trying it out? I encourage you to! As I said, it’s not a weight loss method, but still has many health benefits. Something to consider is you want to make sure you’re getting the right type of apple cider vinegar. There are many forms out there and you want to make sure you’re using the right one. If you haven’t heard already, Bragg’s apple cider vinegar is the most natural and best for you. It contains “the mother” which is a murky, cloudy blob that sits in the bottle. The “mother” is beneficial because it’s made up of strands of proteins, enzymes, probiotics and good bacteria for your gut health. It can also help with immune support and constipation. So when in doubt, always get an apple cider vinegar with “the mother” in it. Otherwise, you won’t be getting all the benefits from it!

So you found the right stuff, but how do you consume it how often? You need to be careful with apple cider vinegar because it’s extremely acidic. If you take a straight shot of it, you can really do damage to your esophagus and intestines. It can also break down the enamel on your teeth and lower potassium levels ultimately affecting bone mineral density. It’s also important to note that if you’re pregnant or breastfeeding, it’s not recommended to take it only because there is not enough evidence to be deemed safe.

In order to ingest apple cider vinegar without compromising your insides, you always want to dilute it into water. You might have heard that people drink it with water, lemon, and cayenne or make their own cocktail every morning. You can make up whatever fancy cocktail you want, but for every ounce of apple cider vinegar, be sure to dilute it with 8oz water. Try this out 1-2x a day and see how you feel! Again, this may not be something you necessarily “feel” but it’s promoting heart health, blood sugar stability, lowering cancer risk, and satiety with meals which are all bonuses in my book!

As always, consult a doctor if you have any pre-existing medical condition and you’re not sure if this is something you may benefit from. While it may not be the new “superfood”, apple cider vinegar is definitely something that can help us with gut health, heart health, and overall health in general. Is it something I would suggest everyone do immediately? Not necessarily, but I also wouldn’t rule it out. Everyone benefits from things differently. My goal with this blog entry was to provide more information on this topic and hopefully get people more educated about it! I hope you enjoyed and now know more about apple cider vinegar than you did yesterday!