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5 Advanced Health Hacks

5 Advanced Health HacksDo you ever wish you had a cheat sheet for healthy living? With these five hacks, now you do.

Here are our 5 favorite health hacks.

Health Hack #1Health Hack #1: The Best Way to Start Your Day

Before you put anything else in your body in the morning, make sure that you drink at least an eight-ounce glass of water with lemon added. Lemons contain enzymes that help to break down food and give you healthy digestion.

Hail the power of the lemon!

As a rich source of nutrients, lemon juice also cleanses excess bile from your liver and helps to metabolize fat so you can digest it quickly. It’s difficult to lose weight when your digestive system is inefficient. Lemon juice is a natural anti-inflammatory, which provides a much-needed boost for your immune system as well.

If that’s not enough, the Vitamin C in lemons may also help you look younger by fighting off damage from free-radicals.

Power of Lemons

Additional resources:

Health Hack #Health Hack #2: Be Less Radical

As we get older, our stressful lives give us less time to be healthy and we all need help managing our health. Free radicals are chemicals that can damage your DNA and cells, leading to cancer and other serious health conditions.

Take back control.

Some foods contain free radicals, as do environmental toxins such as household cleaners and cigarette smoke. Some plant-based food contains antioxidants that help to prevent damage caused by free radicals.

It’s important to eat green whenever possible and avoid excess amounts of fats, oils, cooked and processed meat, too much alcohol, and certain antioxidant supplements. While antioxidants in food can be beneficial, they can have a harmful effect when taken in the form of a supplement.

Natural supplements such as Protandim® and PhysIQ™ from LifeVantage®, use ingredients to reduce free radicals and oxidative stress and promote health at the cellular level.

PhysIQ is the smart way to start burning stubborn fat today. It’s a safe, long-term weight management solution that uses natural ingredients to help you look and feel your best again.

The PhysIQ™ weight management line supports your venture to better health with effective natural fat burners, advanced probiotics, and a protein powder.

Additional resources:

HHealth Hack #3ealth Hack #3: Burn Fat. Build Muscle

Some people think that increasing the time of their workouts will help them lose weight and be healthier. However, you can burn fat much quicker by increasing the intensity rather than the duration.

Burn Fat Build Muscle

20 minutes to torch away fat.

To get started, try intense short bursts of aerobic activity while engaging in a slower paced exercise. Some high-intensity exercises to consider include climbing stairs, jumping rope, pull-ups, push-ups, and sprints. Eventually, you want most of your workout to be at an intense rate that gets your heart rate going and makes you sweat.

Give HIIT a try. It only takes about 20 minutes per day (three times a week), and in that short workout the high-intensity cardio will get you in shape faster and burn more fat than an hour of lower-intensity exercise.

Additional resources:

Health Hack #4Health Hack #4: Be a Good Gut Gardener

Intestinal disorders contribute to our general discomfort and stress—but many don’t know they have a problem. Our whole digestive system is governed by a complex ecosystem of helpful and harmful bacteria. When the harmful bacteria take over, it leads to gastrointestinal discomfort, a low performing immune system, trouble losing weight, and stress may increase intestinal permeability.

Digestion for Weight Loss

Healthier digestion = better results.

In short, PRObiotics are the live bacteria naturally found in your digestive tract that help filter out harmful things during digestion. PREbiotics are the plant particles that nourish that friendly bacteria and help it flourish.

Probiotics are a form of good bacteria that helps promote a healthy digestive system by slowing the growth of harmful bacteria. Good sources of probiotics include yogurt, soft cheeses, miso soup, and sauerkraut.

Prebiotics are a form of carbohydrates not digested by the body. They occur naturally in bananas, asparagus, artichokes, legumes, oatmeal, and many other foods. You can also get prebiotics in vitamins or supplements.

Remember that healthy digestion is essential for good health. If you don’t get enough prebiotics or probiotics from food, you can find them both in supplements.

For example, PhysIQ ProBio provides the right balance of the right probiotics and immune system support to get your body back on track. It comes with a wide range of health benefits that include:

  • 6 Billion CFUs of healthy bacteria to support your digestive system*
  • Restore your gut flora with healthy bacteria*
  • Help restore gut integrity*
  • Safely enhances your immune system with Wellmune®—a clinically proven ingredient*
  • Features BIO-tract®, a unique controlled-release technology, delivering probiotics throughout the day and deep into your digestive system — where they are needed most*
  • Helps improve tight junctions and the communication between your brain and gut to help signal that you are full*

*These statements have not been evaluated by the Food and Drug Administration. 

Additional resources:

Health Hack #5Health Hack #5: Curb Sugar Cravings

You don’t have to give in every time you have a craving for something sweet. The more times you resist, the less cravings you will have in the future.

Curb your sweet tooth.

One way to train yourself to turn off the sugar cravings is to eat something sour instead such as sauerkraut or a pickle. This can make your sweet tooth go away in an instant and will help you start craving foods that are better for you.

Curb Sugar Cravings

Other foods that help curb sugar cravings include:

  • Sweet potatoes
  • Berries
  • Plain Greek yogurt
  • Nuts
  • Coconut
  • Eggs
  • Tomatoes

Additional resources:

Please don’t hesitate to contact Fairwood Health & Body Transition for help losing weight and becoming healthier.

Call the office at 419.517.1030 to schedule your health assessment today.

How Gut Health Impacts Weight Loss

gut healthThe human gut contains many different bacteria. What you eat greatly affects that bacteria and contributes toward weight gain or loss. The bacteria in your gut makes up a microbiome which is always changing and developing. What you put into your gut and microbiome significantly affects its health.

Why is Your Gut Health Important?

As gut health research progresses, more and more chronic illnesses are being associated with poor gut health. A small symptom we notice from our unhealthy gut is heartburn or bloating. The correlation we can’t see is our gut health affecting our overall well-being and what happens in our body.

There are numerous species of bacteria in your gut. Consider those bacteria working together as a small ecosystem inside your body, working to digest food, regulate hormones, get rid of toxins, and provide healing compounds. Your diet is the most effective way to balance your gut.

Seven Ways Your Diet and Gut Health Can Affect Weight Loss:

  1. Whole Unprocessed Foods. Refined and processed foods are loaded with sugar and unhealthy carbs. Cutting the extra sugar out of your diet contributes to a healthy gut. Whole foods contain good fibers with naturally occurring carbs.
  2. Plant-Based. Plant-based diets are rapidly becoming more popular. This popularity comes from the great contribution they make toward overall gut health. Plant-based foods are high in fiber and work to balance and regulate your gut.
  3. Don’t Over Supplement. It is easy to buy into ads that claim multiple supplements will increase your gut health and help you lose weight. Supplements that have shown significant benefits for gut health are omega-3 fatty acids, prebiotics and probiotics.
  4. Cut Out the Bad Fats. This probably seems like a no brainer, but inflammatory fats like vegetable oils or the fats found in processed food are bad for your gut health. Eating these fats can promote weight gain instead of loss.
  5. Increase Your Fiber Intake. Your microbiome loves foods that are rich in fiber. Nuts, seeds, and other fiber dense grains give your gut pre/probiotics and promote healthy bacteria.
  6. Add Organic Full-Fat Yogurt. Foods with live cultures like yogurt promote gut health. Yogurt is a probiotic full of good bacteria producing ingredients. Studies have shown a serving a day of yogurt contributes to weight loss. Just be mindful of yogurts with added fruit flavors. These tend to have extra sugar which can negatively affect your gut.
  7. Switch Things Up. It is easy to find a gut healthy meal that you enjoy and stick to it. You gut will be happier if you switch up the menu every once and a while. Giving your gut a diverse diet gives it a chance to create many different healthy bacteria.

Make Changes for a Healthy Gut

These steps are a great way to start making changes in your diet to promote a healthy gut. Incorporating these foods and cutting out the bad ones gives your gut a chance to heal and begin producing healthy bacteria. After your gut begins healing, you will notice a change in how your stomach feels, and an improvement in overall health, and mood.

When it comes to a healthy body and mind, an increasing number of people are focusing on improving bacteria in the gut. Dr. Jason Peisley, DC and John Mark Rankins, CHC, Holistic MBA are both experts in gut health and restorative practices.

Call 419-517-1030 now to schedule your gut health assessment.


12 Proven 30-Day Health Challenges to Inspire Positive Change in Your Life

Twelve 30-Day Health Challenges that Inspire Positive Change

There are many shapes and sizes of 30-day health challenges. Some health challenges can require a major life overhaul, which is not realistic for most people. However, small changes you can implement a bit everyday can be transformative over time.

By participating in the proven 30-day health challenges below you can change your habits for good and improve your health and happiness.

Ready? Let’s dive in…

1. Limit Screen Time

Spending too much time staring at a screen can cause eyestrain. This eyestrain has its own name: computer vision syndrome. The symptoms of this syndrome are eye fatigue, burning or itchy eyes, blurred vision, and sensitivity to bright light. While looking at a screen, we blink less, which causes less tears to be distributed over our eyes.

Screen time also affects the way you sleep. The blue light from the screen suppresses levels of melatonin in your body. This hormone helps to control your sleep and wake cycle. The reduced levels of melatonin make it harder to fall and stay asleep.

We spend more time staring at a computer, smart phone, or tablet than ever before, and we have come to rely on them for work and play. The best way to limit your screen time is to set a daily goal for yourself. Determine how much screen time you need (or want), and factor in the time you spend looking at screens for work. During work, adjust the brightness of your screen and take regular breaks. If you go over your allotted time, don’t be hard on yourself. Instead, note what caused you to go over so you can avoid it in the future.

Additional Resources: 

2. Meditate

Some people think meditation is a religious or spiritual experience, when really it is more focused on learning how to be more present for your life.

Scientific studies suggest meditation has real benefits. When done on a regular basis, meditation can increase focus, improve emotional well-being, reduce blood pressure, and improve stress-related gut issues.

Setting aside 10 to 20 minutes of your day for meditation can make a positive impact on your well-being. There are many resources on the internet that provide guided meditation to get the process started. You will see the benefits once you find a program that works for you.

Additional Resources:

3. Ditch the Sugar and Cream 

It’s easy to forget how many added sugars and fats are in your daily coffee. Natural sweeteners, such as cinnamon, nut milk, coconut milk, or cocoa powder can add a touch of sweetness to your coffee without the added sugar.

Eliminating sugar from your diet can have an enormous impact on your health. Sugars add a lot of calories to your food without any nutritional benefit. Sugar intake also contributes to the development of diseases such as obesity, diabetes, heart disease, and stroke. Removing added sugars can help fight against these diseases. Sugar also has a negative impact on your dental health. Too much sugar causes cavities and gum disease.

Start removing sugars by first eliminating it from your coffee. After that first step, gradually reduce your sugar intake in other areas. Find baked goods with reduced or no added sugars, read food labels, and go for items with low sugar levels. When you are snacking, opt for natural fruits and veggies.

Additional Resources:

4. Get Outside 

Spending time outside is good for your body and your mind. Getting fresh air outdoors has shown to reduce inflammation, boost the immune system, decrease heart rate, and relieve stress. Nature is a great place to unplug and center yourself, and it offers the chance for you to gain some mental and physical benefits.

Set aside at least 30 minutes each day to go outside. Find a local park or trail, or take a walk in your neighborhood. Always remember to put on organic sunscreen made with natural ingredients. 

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5. Commit to a Morning Routine 

Setting a morning routine for yourself allows you to start your day on the right foot. Without a routine, you will spend your morning rushed, potentially causing you to be stressed for the rest of the day. Setting aside some time every morning before you start your day can help jump start your metabolism and increase your concentration and energy for the rest of the day.

When developing your morning routine, consider the following:

  • Wake up with your alarm and avoid snoozing. This will get your body into a routine and let your internal clock know what time to wake up.
  • Eat a balanced breakfast for energy to start your day.
  • Wash you face and moisturize.
  • Include at least 15 minutes for exercise.

Additional Resources:

6. Go Organic 

Replace your food with organic alternatives whenever possible. Organic farms do not use any synthetic fertilizers, are GMO-free, and provide richer nutrients. Organic foods are made using whole ingredients, giving you confidence in what you are putting in your body.

Most grocery stores offer an organic produce section. Check labels on product packages for the organic symbol and read ingredients. Educate yourself about chemicals you want to avoid putting in your body and watch out for them.

Additional Resources:

7. Ditch the Car

As often as you can, walk or bike instead of driving. Depending on the mileage, you may be able to find a great bike route to work. Set aside time during your day to walk around the office or outdoors if you have to drive to work.

Walking or biking when you means more exercise and more time outside. You are also reducing the wear and tear on your car and saving money on fuel. Plus, walking instead of driving is environmentally-friendly.

Additional Resources:

8. Eliminate Late-Night Snacks 

Give yourself a cut-off time for eating and stick to it. Late-night snacking usually involves foods without nutritional value and can contribute to weight gain. Eating after a certain time can also affect your sleep cycle, and can cause acid reflux if you lay down too soon after eating.

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9. Strengthen Your Core 

Strengthening your abdominals can help with your core strength, posture, and flexibility. Setting aside time each day to work on your core will benefit other strength-training goals.

A modified plank is an effective core exercise; it strengthens the abdominals, back muscles, shoulders, and chest. Abdominal crunches work great as well, just be sure not to pull up on your neck as you lift your head.

Core training also strengthens your back muscles, creating muscle balance. You will notice poor posture, restricted flexibility, and pain if your muscles are unbalanced.

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10. Hydrate! 

Science has shown that our bodies run at optimal condition when we drink at least 64 ounces of water a day. Staying hydrated can improve your cardiovascular health, help muscle and join function, cleanse toxins, and keep your skin healthy.

Carry a water bottle with you at all times so you have a reminder to drink. Set a timer for when your bottle should be refilled, or write the times on the bottle so you stay on track with your daily intake.

Additional Resources:

11. Cut Out the Alcohol 

The 30-day challenge is supposed to promote habits that you continue past the 30 days. Cutting out alcohol may not be necessary forever, but cutting it out for 30 days can have many benefits. You will notice you are sleeping better and have more energy.

Going alcohol-free can help you save money and break a bad habit if you drink in excess. Learn how to enjoy yourself without alcohol and reap the health benefits.

If you want to incorporate alcohol into your routine after the 30-day challenge is over, be sure to do it slowly. Your tolerance has lowered, so you may not be able to drink as much as before.

Additional Resources:

12. Write It Down 

Writing down your goals helps you to keep track of progress and keeps you accountable to your challenge. Log information about your food intake and make note of things you notice effecting your body. Recording your actions each day will give you information to analyze at the end of the month, showing which aspects of the challenge impacted you the most.

Additional Resources:

These twelve 30-day health challenges are designed to help you incorporate small changes into your lifestyle. Make small, achievable goals, and don’t be hard on yourself if you miss a goal. Pick yourself up the next day and try again.

After the first month, you will be able to add more changes and improve your overall health and happiness. Don’t forget to keep a log of your changes and, most important, have fun!

Want to look and feel better?
Call the office now at 419-517-1030 to schedule your complete, individualized health assessment.

10 Fat-Burning Secrets: Learn How to Trigger Your Fat-Burning Hormones

10 Fat-Burning Secrets

Triggering fat-burning hormones is easy once you know these 10 fat-burning secrets.

One of the main reasons that people fail at weight loss is that they don’t use their body’s natural fat-burning hormones to their advantage.

Hormones are chemical messengers that enable it to carry out numerous functions. They influence your metabolism, which is how your body derives energy from food. When you don’t understand how hormones work, you could diet and exercise and still not lose weight.

Secret #1 – Starving Yourself Builds Body Fat

Your body was built for self-preservation. When you starve yourself to lose weight, it goes into survival mode by storing fat. Your metabolism shuts down as your body fights to hold onto the fat you don’t want. Your metabolism gets really out of whack when you go from starvation to gorging, which often happens with these diets.

Secret #2 – Refined Sugars and Grains Make You Hungry and Fat

Grain is often touted as a healthy food choice. Unfortunately, many refined grains found in bread, cereal, and similar products are high in calories and more difficult for your body to digest. Refined sugar is nothing more than empty calories that quickly turns to fat in the body. It’s also highly addictive, which can sabotage your weight loss efforts.

Secret #3 – Excess Sugar Mixed with Excess Protein Can Affect Health and Digestion

Protein is normally good for you and many health experts recommend getting plenty of protein with breakfast. However, too much protein combined with excess sugar can cause constipation and other digestion problems. Since sugar is difficult for your body to metabolize, it gets stored as excess fat.

Secret #4 – Overeating Leads to Weight Gain

Many people vastly underestimate how much they eat. It can be a real eye-opener to record the calorie content of everything you consume in a day. When you take in more calories than you burn, your body stores it as fat. It really is as simple as that.

Secret #5 – Consuming Alcohol Triggers Insulin Which Causes Weight Gain

Unlike carbohydrates, fat, and protein, your body can’t store alcohol and attempts to metabolize it immediately. Insulin is what your body uses to remove glucose from the blood. When too much alcohol is present, it becomes inefficient at doing this and you develop insulin resistance. This can lead to diabetes and weight gain.

Secret #6 – Caffeine and Sugar Found in Colas or Coffee Increases Appetite and Hinders Weight Loss

Caffeine has been scientifically proven to increase appetite. Some people mistakenly believe that its stimulant effect will help them be more active and therefore lose weight. Unfortunately, caffeine produces more of a jittery effect that can make you crave certain types of food ingredients such as sugar or carbohydrates. Like sugar, it’s also highly addictive.

Secret #7 – No Exercise or the Wrong Exercise Can Increase Body Fat

A sedentary lifestyle will obviously cause weight gain. What many people don’t realize is that performing certain types of exercise to excess without consuming enough nutrients can cause fat storage instead of depletion. Aerobic and muscle-building exercises are prime examples of this. Both increase adrenal hormone production that cause fat deposits. Regularly engaging in moderate exercise is a good compromise and best for your weight loss efforts.

Secret #8 – Too Much Stress Can Cause Weight Gain

Your body releases cortisol in response to stress, which it then stores as excess fat when the stress doesn’t resolve itself. Additionally, many people soothe themselves in stressful situations by overeating. Learning to manage stress and not using food to fill an emotional void are essential if you want to achieve long-term success with weight loss.

Secret #9 – Poor Sleeping Habits Cause Weight Gain

When you’re tired during the day, you tend to reach for sugary snacks or caffeinated beverages as a pick-me-up. This may give you a short boost of energy, but it also causes you to take in excess calories. In contrast, a well-rested person feels satisfied with regularly scheduled meals consisting of healthy food. If you struggle with insomnia, speak to your doctor about the best ways to beat it so you can also beat your weight problem.

Secret #10 – Poor Liver Function Reduces Elimination of Fat and Toxins

Your liver plays a key role in digestion. Toxins from pesticides, food additives, and the large amount of fat in the American diet are all highly stressful for the liver. As the largest organ in your body, it is responsible to cleanse and filter blood. It can’t do this effectively when its function has been compromised. Knowing what the toxins are and how to reduce or eliminate them can help you deal much better with the frustrating problem of unwanted cellulite.

If you have additional questions about these 10 fat-burning secrets, don’t hesitate to contact us at Fairwood Health & Body Transition.

Want to look and feel better?
Call the office now at 419-517-1030 to schedule your complete, individualized health assessment.

How Toxins Contribute to Unwanted Cellulite

unwanted celluliteYou know how frustrating it is to look at your body and see unwanted cellulite when you do your best to eat well and exercise often. What many people don’t realize is that cellulite can occur due to toxins in the body. While gender and genetics play a big part as well, there’s much more to it than that. Knowing what the toxins are and how to reduce or eliminate them can help you deal much better with the frustrating problem of cellulite.

What is a Toxin?

Toxins are any substances that enter your body and remain in your fat cells. The most common ones include:

  • Perfume
  • Make-up
  • Cigarette smoke
  • Household and workplace chemicals
  • Excess alcohol consumption
  • Herbicides
  • Pesticides

When a toxin enters your bloodstream, your body tries to eliminate it in one of several ways. It may pass through your kidneys, gallbladder, liver, urinary bladder, bowels, or skin. The toxins that your body can’t get rid of adhere to fat cells and can contribute to unwanted cellulite. In addition to diet and exercise, limiting your toxin load is an effective way to reduce the amount of cellulite on your body.

It will take a lot of effort at first to not put toxins into your body. You will need to make choices such as using natural soap, creams, and make-up instead of those loaded with chemicals and a strong perfume odor. Be certain to drink plenty of water to flush the toxins out of your system and choose organic food whenever possible. Avoiding white flour and sugar, trans fat, and unhealthy fast foods help to prevent you from introducing more toxins into your body.

Solutions4 Cellulite Home Care Kit Offers Additional Help

Our Cellulite Home Care Kit is available to use as a stand-alone product or immediately after you have received a detoxifying body wrap in our office. By using the kit right after the wrap, you can maintain all the benefits you received from it. The kit can be used both internally and externally to manage cellulite. Our kit comes with a potent herbal supplement that breaks down cellulite, eliminates toxins, and helps your body produce more waste.

Loofah and anti-cellulite lotion are part of the external cleansing kit. When used properly, they make your skin softer and smoother, improve circulation, and remove dead skin cells. Please don’t hesitate to ask if you have additional questions about this product or cellulite in general.

Call the office at 419.517.1030 for additional information on our Cellulite Home Care Kit and to schedule your health assessment today.

Burning Fat vs. Weight Loss – Why the Scale Isn’t the Best Indicator of Your Overall Health

Burning Fat vs. Weight Loss

The relationship between weight loss and overall health is a contentious one; in part because of the wide range of theories and concepts that are prevalent throughout the industry. Some say burning fat is the key, while others want you to focus on building muscle. Some want you in your fat burning zone more often, while others will claim this concept is more fiction than fact.

And while there will always be debate over the best way to reach your diet and fitness goals, most experts agree that the scale isn’t always an accurate depiction of your overall health. In fact, it may be completely misleading.

Three Types of Weight Loss

When you lose weight, there are three primary types of weight loss you can encounter.

  1. Muscle loss
  2. Fat loss, and
  3. Water loss

Muscle loss often occurs when someone is paying close attention to calorie restriction or boosting cardio workouts in an effort to lose weight. Water loss often occurs when someone is making an effort to cut carbohydrates from their diet, because carbs retain up to three times more water than other macronutrients. Then there is the coveted fat loss, which most people that aspire to lose weight want.

Muscle Is More Dense than Fat

You’ve likely heard that muscle weighs more than fat. And while a pound of fat and a pound of muscle weigh exactly the same, muscle is much more dense. This means that the pound of muscle you packed on will take up less space, making your body look different. But despite the leaner look, the scale will give you the exact same number as when you had an extra pound of fat, which is misleading because you are healthier than you were before.

The Dangers of Visceral Fat

The same can be true on the other side of the equation. If you lose muscle weight, but are carrying a decent amount of visceral fat, your lower scale reading may tell you that you’re doing well when you are in fact jeopardizing your health. Visceral fat refers to fat that’s stored around the organs in your abdominal cavity. Several serious health issues have been associated with the storage of visceral fat, including type 2 diabetes, cardiovascular disease, sleep apnea, colorectal cancer and high blood pressure.

The Tanita Machine

One way to help determine what’s going on inside your body, and whether the scale is giving you an accurate reflection of your health, is with a Tanita machine. This piece of equipment is a multi-frequency segmental body composition analyzer that produces whole body composition measurements including overall weight, fat mass, muscle mass, body fat percentage, body mass index, visceral fat rating, bone mass, total body water, physique rating, basal metabolic rate and more.

With the Tanita machine, you can get an up to date, accurate report of how your weight is distributed, and will gain insight into the type of approach that will help you to shed any excess pounds and maximize your overall health.

If you’re looking to lose weight and feel better, you need to start with a health baseline.
Call (419) 517-1030 to schedule your Tanita Body Composition analysis today.

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