Our Men Need Help Too

Mental health in the African American community is a taboo topic to say the least. From early on we are taught not to express problematic issues that plague us whether it be encounters with pedophilia, drug addicted parents, verbal/ physical abuse or environmental stressors that act as sleeping giants and fester in our minds and burden our souls. This stigma perpetuates black men the most because from as early as they are able to remember, black men are taught and expected to not express their true feelings for it is a sign of weakness. 

Too many times we have an open dialogue about how strong the black woman is as she navigates through this crazy thing called life. Sadly, no one hardly ever questions how strong the black man has to be when we dissect their insecurities and transgressions - many of them stemming from broken childhoods and or the systematic oppression of them as a sub group of individuals. 


Could you imagine the mental and emotional turmoil one would experience if at any sign of displaying raw emotion you were labeled as weak? That if you went to see a therapist to talk about personal grievances, the question of your masculinity comes into play. Better yet, living in a world were you are hunted as prey and instead of having “normal” fears you now have to be fearful of those who promised to protect you at all cost. 

These factors create the perfect recipe for the calm before the storm. What we have unknowingly created is a sequence of events that translates into a mindset of skewed thinking in the way we nurture the black male which turns them mentally and emotionally dead from conception. Sooner than later we witness the birth of a damaged individual who has been taught to harbor their pain and in return it anchors them just as the likes of dead weight. This serves as the caveat to undiagnosed mental issues that are discovered long after it becomes to late. 


Our tendency as parents in the African American community as it relates to our males is to only focus on breeding harden and “real” males so much so that we neglect to allow our sons to have a voice.  Instead we cultivate the notion that he must suffer in silence because we are afraid of the stigma that comes with being labeled or out of our own selfish views we treat the black male as our subservient counter partner. 

So the question is how do we become productive in tackling such a broad issue? Simple - in order to kill a tree you have to attack it from the roots. This is beyond just encouraging our men to seek therapy. While its is my professional opinion to agree that therapy does work, I also understand that the most valuable information that Black men can receive starts from the womb, within his family make up, his environmental surroundings, his educational advantages, ensuring that he has the same advantages economically as the next man regardless of his race and most importantly having the genuine love and support from his partner that lifts and builds him along the way to instill faith and courage into him from the lowest to the highest of times. Until we are able to grasp this concept mental health issues as it relates to the black male will continue to be the pink elephant in the room. 

Article written by Dominique McGehee, a Mental Health Therapist in Baton Rouge, La. 

How to Set Intentions for Beginners


Intention setting is quite effective for a grounding practice. There’s a  lot of confusion around intention setting and how to go about becoming a practitioner, but that’s mostly because there is no wrong way to do it. The most important thing is that you set aside time to reflect on your intentions and put those thoughts to paper.

Intention setting requires us to dig deep and to do a lot of inner and often times intense self-reflection, pulling out bits an pieces of ourselves where we’d like to make changes within and shifts in our mind set.

To begin, we must understand what an intention is as it is not the same a goal. Intentions are more like values and passions - less about the destination and more about helping to make choices or navigate obstacles as they appear on our journey. Simply put: they’re more about WHO you are, not who you want to be. Majority of this has to do with the language in which we vocalize said intentions, but as we know, words and our use of words can have a massive impact.

For an example:  you wish to eliminate caffeine from your diet, but you’re an avid coffee drinker and although you love the taste, you don’t like the way it makes you feel (jittery, hyper aware, stomach aches, etc).

Goal: I want to quit coffee.
Intention: I nourish my body with ingredients that make me feel energized and vibrant.

The difference is the goal has a destination, but then what happens when you achieve it? The intention allows you choose something in its place because it aligns with your values. Intentions act as a roadmap and are easily integrated into your lifestyle because they are ingrained with your values. They will last until your values change or you develop a new passion that takes you in another direction.

So how do we start practicing setting intentions? Everyone will have a different opinion on this, but in essence, an intention setting practice is setting aside the time to evaluate your passions and see where they are or aren’t in alignment with your current lifestyle.

Writing your intentions down is a powerful tool in self-reflection that ensures your thoughts will result in the reality you want to create. Our thoughts create our reality in the same way our intentions create the road map to get there.

To help you on your journey, we’ve come up with a Guideline how to start an intention setting practice.

 Use the Moon Phases to connect with your inner moon goddess!

Use the Moon Phases to connect with your inner moon goddess!

1. Create a Timeline

Progress is perfection, and consistency is key. Creating a timeline during the Lunar Cycle is a great place to start, but for those that aren’t into Lunar Cycles, pick a timeline that works best for you: the first of month, daily or even yearly.

2. Pick your intention(s)

Personally, I like to create 3-5 intentions to work with during the Lunar Cycle. Some people opt for 1-3 intentions and invest their energy in smaller numbers. You can also change it up so that you can work on one intention a month and the following month you work on 2 or 3. Remember, there is no right or wrong way to this.

3. Write in the first person and in the present tense.

Write your intentions as follows: I or I am

I am present
I am creative
I am capable

Writing in the first person and present tense is a powerful technique to remind you and put out energy of abundance rather than lack. Keep in mind that the more we focus on one thing, the more we attract it. “I want” indicates something you don’t already have or a sense of lack within our identity, so we’ll want to manifest what we already have or value from within.

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"Must Have Beard To Enjoy This Ride" Ladies tee now on SALE!

4. Check in with your intentions

The point of setting intentions is not to set them and then forget. We must be accountable and work with our intentions and check-in to see where things are. Maybe its daily, or weekly, but set aside time to reflect on your intentions and add some notes of areas of resistance or ease.

5. Reflect

Looking back and seeing how we were able to manifest or working in accordance with intentions can surprise you at how effective intention setting is! This usually acts at a motivator to keep practicing.

6. Make it your own

This is super important! Remove all comparisons and embrace what it feels natural to you. If you’re a creative and you love to paint, then paint! If you want to incorporate healthier foods into your lifestyle, make it a point to alternate foods that fit in your intentions!

Let us know in the comments what intentions you plan on setting!


Blog Curated by Quinn Gordon, Founder of BMWB

Quinn is a Lifestyle + Wedding Photographer, Content Creator and Writer out of New Orleans. Considering herself a Visual Storyteller and Content Creator, Quinn specializes in documenting love, life and art through her photography and personal blog.

May is Mental Health Awareness Month


Mental Illnesses are very common and can affect anyone. According to National Alliance on Mental Illness (NAMI 2018), 1 in 5 people experience mental illness in a given year. Depression, Anxiety, Bipolar, and Schizophrenia are amongst some of the most common diagnosed Psychiatric Disorders. As common as these illnesses are, many people with symptoms resist treatment.

Barriers to treatment include inaccessibility, lack of education, and the stigma surrounding mental illness. Lack of mental health funding due to legislative budget cuts has a direct correlation to limited availability of healthcare providers specializing in the care of a mentally ill patient. Thus making treatment inaccessible.

Treatment can also be neglected due to a lack of education. Many people are not seeking professional psychiatric help because they have not been educated on what specific symptoms of mental illness may look and or feel like. Some individuals who do seek treatment may not remain consistent with treatment because they lack insight into truly believing that they do, in fact, have a mental illness. Medications aren’t taken as prescribed and routine follow up appointments are missed as a result of a lack of education.

The stigma surrounding mental illness is a huge barrier to treatment. Out of fear of being labeled “weak” or “crazy”, some individuals affected by mental illness will continue to resist treatment and suffer silently. Stigmas and labels can further drive a person into isolation or seclusion forcing them to lean to other maladaptive ways of coping such as self harm or substance abuse.


While there is no cure for mental illness, there are treatment options. Medications and psychotherapy are available to minimize symptoms. Treatment is geared towards returning affected individuals to an optimal level of functioning. Mental Health Awareness is also important as this will provide the proper education and support to persons suffering with mental illnesses while also reducing the stigma. The more the stigma is reduced, the more individuals will seek out professional help and comply with treatment.

Article written by Renata Weatherspoon, an Adult Psychiatric Nurse Practitioner in New Orleans, Louisiana.  

Acidity & The Benefits Of An Alkaline Diet


An acidic body is a magnet for sickness, disease and aging. Eating more alkaline foods helps balance your body's pH, feeds the cells their necessary nutritional requirements and aids in keeping the cells at a healthy oxygen level. A focus on primarily alkaline foods and drinks thus aids in preventing and combating illness and disease.

The pH in food depends on its acidity or basicity, which is usually determined by the soil where it grows. To stay healthy, you must maintain a proper pH balance in your body. Acidosis is a condition in which your body becomes too acidic. With alkalosis, on the other hand, your body is too alkaline or basic. The types of foods you eat affect your body’s pH level. Eating foods that are too acidic can have a negative impact on overall health. On the other hand, eating foods that are alkaline tends to balance your system to the proper pH level.

Side effects associated with consuming foods that are too acidic include listlessness, depression, headaches, acne, dry skin, mood swings, poor digestion, brittle nails and hair, and sensitive gums. A mild case of acidosis can increase free radicals in your body, decreasing your cellular energy. Bacteria and viruses thrive in an acidic environment, and any state of acidosis will make you body more susceptible to bacterial and viral infections.

Here’s a quick list of acidic foods that you may want to limit. These foods are considered acid-forming, and their intake should be moderated on a healthy diet:

  1. Processed foods, such as frozen dinners, store-bought cakes and sodas
  2. Alcohol
  3. Dairy Products, such as, Milk, Ice Cream and Cheese
  4. Caffeinated drinks
  5. Processed cereals
  6. Artificial Sweeteners/Refined Sugars
  7. Wheat products
  8. Coffee 
  9. Butter
  10. Corn Syrup
  11. White and wheat flour
  12. Animal protein
  13. Salt
  14. Condiments, such as, mayo and soy sauce 

If your body has a balanced pH, then you’re privy to a host of benefits like decreased cancer risk. Find out if your diet is making you sick and tired and how alkaline foods can balance you out.

A body that is all alkaline and no acid are no better than being too acidic. This leads to allergies, hypothyroidism, fatigue and diarrhea. We should be eating about 80% alkaline forming foods and 20% acid forming foods at each meal. Here are some alkaline forming foods that you need to include in your diet.

  1. Garlic
  2. Unsweetened yogurt and milk
  3. Most fresh vegetables including potatoes
  4. Most fruits
  5. Herbs and spices, excluding salt, mustard, and nutmeg
  6. Beans and lentils
  7. Some whole grains, such as millet, quinoa, and amaranth
  8. Herbal teas
  9. Fats like olive oil, avocados, nuts, and seeds

While it may be difficult to cut back on your favorite fatty, sugary fare, the Acid Alkaline Diet doesn't eliminate whole food groups from your diet. Rather, following the plan means making better choices for your overall pH. You can still eat acid-forming foods, but you need to pay attention to how many of them you're consuming. The pH of a food before you eat it is less important than what it turns into once it’s inside your body.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Stress and Emotional Eating


Emotional eating (or stress eating) is using food to make you feel better—eating to satisfy emotional needs, rather than to satisfy physical hunger. Occasionally using food as a pick me up, a reward, or to celebrate isn’t necessarily a bad thing. But when eating is your primary emotional coping mechanism—when your first impulse is to open the refrigerator whenever you’re stressed, upset, angry, lonely, exhausted, or bored—you get stuck in an unhealthy cycle where the real feeling or problem is never addressed.

Emotional hunger can’t be filled with food. Eating may feel good in the moment, but the feelings that triggered the eating are still there. And you often feel worse than you did before because of the unnecessary calories you’ve just consumed.

No matter how powerless you feel over food and your feelings, it is possible to make a positive change. You can find healthier ways to deal with your emotions, learn to eat mindfully instead of mindlessly, regain control of your weight, and finally put a stop to emotional eating.

Below are five powerful tools for how to put an end to emotional eating for good. Following these steps takes practice and a little bravery, but if you follow them not only will you stop eating emotionally, but you'll also learn to start enjoying your food — and your life — in a whole new way.

1. Prepare for your next binge by knowing your triggers. 

Discover your triggers and strategize. If you know you eat when you’re lonely, plan to call a friend or write in your journal instead. Also, always carry food with you so that you never feel deprived. Emotional eating can be your body’s reaction to feeling deprived, so create new ways to nourish yourself. Stock your fridge with delicious, healthy foods, pack your calendar with exciting things to do, and be disciplined about setting aside time for yourself to relax.

2. Don't abandon yourself. 

Emotional eating provides a release from discomfort, providing a momentary sense of pleasure and satisfaction when you’re feeling something you don’t want to feel. Overeating has a numbing, softening effect on our unwanted sentiments, and takes our attention away from them. The key to ending this pattern is to not abandon yourself when your emotions go awry, but instead to invite them in and allow yourself to feel.

Tell yourself that it's OK to feel sad, mad, scared, tired — you name it. Welcome your negative emotions with kindness and curiosity, and ask them what they want from you. This includes those intense feelings of guilt or anger that tend to follow an emotional eating episode. Approach your feelings with kindness, and your body will begin to understand that it no longer has to overeat to protect you from your feelings. Plus, through listening to your emotions, you’ll discover what it is you truly want, and can create new strategies for deeper satisfaction.

3. Take a 15-minute walk.

When the urge to eat out of stress, boredom, sadness, or another emotion hits, head outside and go for a walk or run. Exercise releases endorphins that can stimulate relaxation, and the fresh air is also a natural stress reducer. Walking for just 15 minutes can curb cravings for sugary snacks, according to one Austrian study.


4. Don't skip meals.

Good nutrition is incredibly important for stress management—just consider the fact that people who consume inadequate amounts of magnesium (which is most of us) may experience increased sugar cravings. But it's hard to get all the nutrients you need if you skip meals. Skipping meals causes dips in blood sugar that can lead to cravings and make stress eating that much more likely to occur. 

If your schedule is unavoidably hectic, make a bunch of pre-portioned healthy snacks that can sub for a larger sit-down meal—think almonds and raisins, plain yogurt, fresh fruit, individually portioned 1-ounce cheeses and whole grain crackers—and have them at the ready so they're as convenient for you to eat as chips, pretzels, candies, cake, and doughnuts.

5. Reduce stress

Being on a diet is stressful.  If you are the type of person who succumbs to pressure and emotionally overeats, you’ll need to de-stress. Try some relaxation techniques, such as mindfulness meditation, yoga, or even just chilling by the pool. Watch a funny movie; laughter really is the best medicine. Stress triggers junk food cravings and releases the hormone cortisol, which stores fat in your body! Aim to stay happy and relaxed.

Unhealthy overeating can stem from emotions that don’t serve you. The good news is you are in control of your emotions. Determine your emotional triggers, look out for those triggers and take charge over your mind and body. Achieving mastery over your emotions is a learned skill; with practice, you will get better and better at it. That will then show up in the way you feel and the way you look. 


A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Health Benefits Of CBD Oil by Titus Unlimited


CBD is one of many compounds known as cannabinoids, which are found in cannabis and the cannabis sativa plant (Hemp). Oils that contain concentrations of CBD are known as CBD oils. The concentration and uses of different oils vary. Even though CBD oil comes from Hemp, CBD is an isolated compound that doesn’t create a “high” effect or any form of intoxication — that’s caused by another cannabinoid, known as THC. 

Since CBD oil is Hemp derived, there’s some controversy and confusion around products containing it, but there’s growing awareness around the many possible health benefits of CBD oil. Here’s what you need to know about some of the potential medical uses of CBD and where the research stands:


Anxiety Relief

CBD may be able to help you manage anxiety. Researchers think it may change the way your brain’s receptors respond to serotonin, a chemical linked to mental health and happiness. Receptors are tiny proteins attached to your cells that receive chemical messages and help your cells respond to different stimuli. 

One study found that a 600mg dose of CBD helped people with social anxiety give a speech. Other early studies have shown that CBD helps to relieve anxiety by:

  •   reducing stress
  •   decreasing physiological effects of anxiety, such as an increased heart rate
  •    improving symptoms of post-traumatic stress disorder (PTSD)
  •   inducing sleep in cases of insomnia

Relieves Pain and Inflammation

 Among common CBD benefits, natural pain relief tops the list for many. Evidence suggests that cannabinoids may prove useful in pain modulation by inhibiting neuronal transmission in pain pathways. Researchers found that CBD significantly suppressed chronic inflammatory and neuropathic pain without causing analgesic tolerance. Researchers suggest that CBD and other non-psychoactive components of Hemp may be the non-addictive answer to chronic pain.

Cancer Treatment

Some studies have investigated the role CBD plays in preventing cancer cell growth, but research is still in its early stages. Research says that CBD may help alleviate cancer symptoms and cancer treatment side effects. The action of CBD that’s promising for cancer treatment is its ability to moderate inflammation and change how cells reproduce. CBD may be able to reduce cellular reproduction ability in tumors. 


The effects of CBD on receptors in the immune system may help reduce overall inflammation in the body. In turn, CBD oil may offer benefits for acne management. A human study found that the oil prevented activity in sebaceous glands. These glands are responsible for producing sebum, a natural oily substance that hydrates the skin. Over production of sebum, however, can lead to acne.

CBD Beauty Products

Studies have shown that the cannabinoids, like Hemp CBD, are anti-inflammatory and anti-aging; topical CBD has proven helpful for acne, eczema, and psoriasis. Hemp seed oil is reputed to be the most unsaturated oil derived from the plant kingdom, so it is an amazing, non-comedogenic moisturizer for dry and irritated skin.

CBD is extracted from Hemp plants as either an oil or powder. These can be mixed into creams or gels. They can be put into capsules and taken orally, or rubbed on your skin. How CBD should be used depends largely on what it’s being used for.   Depending on the ailment and symptoms, a different cannabidiol dosage is needed. Also, each body reacts differently to CBD: Some people are extremely sensitive and need very little while, in rare cases, some don’t feel effects even with powerful doses. Each person is unique, and you’ll need to find your own sweet spot. As with any new treatment, talk to your doctor before using CBD.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

The Benefits Of A Diet High In Fruit and Vegetables


Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, obesity, high blood pressure and some cancers, due to both being loaded with vitamins, minerals, fiber, and antioxidants.  They are also low in calories, making them a great choice for your waistline.  Most fruits are naturally low in fat, sodium, and calories.  None have cholesterol.  The fruit skins are rich in dietary fiber, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. 

However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans.  In those cases, the edible part of the flesh within the skin has plenty of fiber as well.  The fiber content in fruit not only has an amazing laxative effect but also makes you feel full by adding bulk nutrition to the diet.  Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidemia and hypertension, diabetes mellitus and obesity.  Owing to this fibrous composition, fruits also have anti-carcinogenic properties and are known to prevent colon cancer and fight bowel irregularity disorders.

We’ve known that fruits have immense nutritional value, but obviously, the type and quantity of nutrients vary between types.  As the composition changes with each fruit, the health benefits also change with them.  The beneficial powers of some common fruits are discussed below.


Mangos contain an abundance of vitamins, minerals, and antioxidants that assure your optimum health. Similar to papayas, they contain certain enzymes with stomach comforting properties.  Mangos are rich in fiber, so if you have at least one mango every day, you are almost guaranteed to prevent constipation, piles, and symptoms of a spastic colon.  Yet another helpful effect of mangos is their high potassium content.

It is well known any fruit rich in vitamin C will strengthen and support our immune system.  Vitamin C works with other micro nutrients that provide good and regular nourishment for the body.  Micro nutrient deficiencies of vitamins A, B6, C, and E have been found to alter immune responses in animals and are thought to have a similar effect on the human immune response.  Grapefruit is a popular diet staple among those looking to lose weight.  A high metabolism can continue to burn fat in the body even when it is resting. 

Apples are a good example of a complete healthy fruit.  It helps in digestion, strengthens bones, provides relief from asthma, lowers blood cholesterol, prevents cancer and helps in reducing weight.

Another beneficial fruit is the pear, which is a good source of fiber, vitamin C, B2, E, copper, and potassium.  Pears are an excellent source of pectin and fiber that effectively lowers cholesterol levels.  It is mostly prescribed for infants, as it is believed to be a hypoallergenic fruit that is completely safe for young children to ingest.

Grapes are also a common fruit that can be easily included in your regular diet.  Grapes alleviate indigestion, constipation, fatigue, kidney disorders and eye problems.  It is rich in several vitamins and also possesses minerals like calcium, potassium, iron, magnesium, phosphorous, and selenium. 

Berries such as blueberries, cherries, and blackberries prevent cancer and keep your heart protected.  If you include cherries or cherry juice in your diet, you can eliminate the associated pain from arthritis, gout and joint inflammation.  Berries have the capability of curing arthritis naturally.  Blueberries with high silicon content, aid in the functioning of the pancreas and is good for diabetic conditions.  Blackberries can naturally control diarrhea and form new blood cells, but excessive intake can also have an adverse reaction resulting in promoting constipation.  If you mix blackberries with cherries or prune juice, it will prevent the possibility of constipation.  High sodium and potassium content in gooseberries and huckleberries protect the liver and intestinal tract.

Including vegetables in your diet is extremely important.  Veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease.  Health authorities around the world recommend that adults consume several servings of vegetables each day, but this can be difficult for some people. 

Here are some unique ways to incorporate vegetables into your diet.


Soups are an excellent way to consume multiple servings of vegetables at once.  You can make veggies the “base” by pureeing them and adding spices.  Adding even a small amount of extra vegetables, such as broccoli, to soups is a great way to increase your intake of fiber, vitamins and minerals. 


Smoothies make for a refreshing breakfast or snack.  Typically, they are made by combining fruit with ice, milk or water in a blender.  However, you can also add vegetables to smoothies without compromising the flavor.  Adding spinach and kale to smoothies is an easy way to get more nutrients. 


Omelets are a great dish to incorporate into your diet.  Any type of veggies taste great in omelets. Spinach, onions and tomatoes are common additions. 


Using lettuce as a wrap or certain veggies as buns in place of tortillas and bread is an easy way to eat more veggies.  Lettuce wraps can be a part of several types of dishes, and are often used to make low-carb sandwiches and bun-less burgers.  Many types of veggies, such as Portobello mushroom caps, sliced sweet potatoes and sliced eggplant make excellent buns.  Replacing flour-based products with veggies is a great way to reduce your carb intake, will consuming lots of nutrients.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!



Stress and the Effects It Has On Your Body

Everyone feels stress from time to time, but many of us are unaware of the fact that many commonly-experienced imbalances in health may actually be our body’s way of responding to physical and mental stress, such as, work, family, finances and to serious life events such as, the death of a loved one can trigger stress.

Recent studies have indicated that the human body’s reaction to stress could be one of the main causes of many life-threatening diseases, including heart disease and cancer.

Let’s take a closer look at some of the effects of chronic, prolonged stress on one’s overall health…



People undergoing chronic life stress may find themselves slipping into a depressed mood more and more often. A situational crisis can result in the development of a serious mood disorder. Anxiety, sleep deprivation and poor coping habits such as drug or alcohol use can contribute to feelings of depression. 

Major depressive disorder occurs when depression is unrelenting and lasts for an extended period of time (several months). It often includes symptoms of sleep disturbance, appetite and weight changes, feelings of worthlessness, hopelessness, fatigue, apathy, guilt, difficulty concentrating, difficulty completing activities of daily living or working, and suicidal or homicidal thoughts.




People who are exposed to unremitting stress on a continuous basis may develop anxiety or panic attacks. The release of stress hormones results in body systems being placed in high alert mode. Ready to fight for your life or flee from danger.  Your heart and breathing rate increases, as do your energy levels and alertness. In situations of chronic stress your stress response never rests, resulting in exaggerated responses to seemingly minor stressors (anxiety). 

Sometimes all it takes is the mere thought of your situation to bring on anxiety or a full-blown panic attack. When anxiety becomes out of control and affects your ability to function on a day-to-day level, it’s time to seek medical help. 



Stress and weight problems often go hand in hand. That’s because feeling stressed, anxious and depressed can cause “stress eating”, the search for relief in food and that often means “comfort” or unhealthy foods that are high in sugar, fat and calories. 

Thus a vicious cycle has begun.  Conversely, they may also become so depressed that they stop eating and lose large amounts of weight. Either excessive weight gain or loss can further negatively impact your health.

Additionally, stress can have a detrimental effect on metabolism. Specifically, it can cause our bodies to store more fat, only exacerbating feelings of anxiety. Staying active can help the problem by keeping you occupied, burning calories and restoring confidence.

There are many other effects that stress has on the body, such as, but not limited to... Skin irritation, migraines, tense muscles, low sex drive, erectile dysfunction, missed menstrual cycle, fertility problems, high blood sugar and pressure, etc... 

Stress is a part of life, and you can't always avoid it. But you can try to avoid situations that can cause it, and you can control how you respond to it. The first step is knowing your own coping strategies. Try tracking your stress to record stressful events, your response to them, and how you coped.


After you know what is causing your stress, try making some changes in your life that will help you avoid stressful situations. Here are a few ideas:




Time management is a way to find the time for more of the things you want and need to do. It helps you decide which things are urgent and which can wait. Managing your time can make your life easier, less stressful, and more meaningful.



The choices you make about the way you live affect your stress level. Your lifestyle may not cause stress on its own, but it can prevent your body from recovering from it.



Find a balance between your personal, work, and family needs. This isn't easy. Start by looking at how you spend your time. Maybe there are things that you don't need to do at all. Finding a balance can be especially hard during the holidays.



Eat a healthy diet, limit how much alcohol you drink, and don't smoke. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it. Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.

Below are some helpful tips that will help manage and reduce your stress levels. 



Even moderate exercise, such as taking a daily walk, can reduce stress.



Rather than relying on medication, your aim should be to maximize your relaxation before going to sleep.  Make sure that your bedroom is comfortable and has no reminders of the things that cause you stress. Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you. You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.



Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.

Stress can cloud your judgment and prevent you from seeing things clearly. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.




A few minutes of practice per day can help ease anxiety. Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress.



Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act reactively, meaning you're scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.

Get in the habit of making a to-do list that's organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks (multi-tasking) can be stressful itself.

Learning to manage stress means building coping skills that allow you to take everyday challenges in stride. It's about keeping problems in perspective instead of ignoring them, and learning what to work on and what to let go of.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

The Truth About Artificial Sweeteners


Artificial sweeteners are synthetic sugar substitutes, but may be derived from naturally occurring substances, including herbs or sugar itself. Artificial sweeteners are also known as intense sweeteners because they are many times sweeter than regular refined sugar. The sweeteners are widely used in processed foods, including baked goods, soft drinks, powdered drink mixes, candy, puddings, canned foods, jams and jellies, dairy products, and scores of other foods and beverages.
The best way to sweeten food and drinks? Fresh or frozen fruit. Fruit is a sweetener without any empty calories. Other natural sweeteners, such as raw honey, maple syrup, agave nectar and raw sugar are great options as well. Try sticking to natural sweeteners instead of artificial sweeteners, so you can avoid a variety of health issues.
Here are some of the most popular (and dangerous) artificial sweeteners on the market today. They can severely harm your health. First, it’s important to be able to recognize artificial sweeteners on the labels of pre-packaged and processed foods. Check all ingredient labels carefully for the following.

  • Aspartame
  • Acesulfame potassium
  • Alitame
  • Cyclamate
  • Dulcin
  • Equal
  • Glucin
  • Kaltame
  • Mogrosides
  • Neotame
  • NutraSweet
  • Nutrinova
  • Phenlalanine
  • Saccharin
  • Splenda
  • Sorbitol
  • Sucralose
  • Twinsweet
  • Sweet ‘N Low
  • Xylitol

People are often surprised at how often-dangerous artificial sweeteners are included in prepared foods, medications and beverages. Here are a few surprising examples of where to check for the dangerous sweeteners mentioned above:

  • Toothpaste and mouthwash
  • Children’s chewable vitamins
  • Cough syrup and liquid medicines
  • Chewing gum
  • No-calorie waters and drinks
  • Alcoholic beverages
  • Salad dressings
  • Frozen yogurt and other frozen deserts
  • Candies
  • Baked goods
  • Yogurt
  • Breakfast cereals
  • Processed snack foods
  • “Lite” or diet fruit juices and beverages
  • Prepared meats
  • Nicotine gum

Here are few reasons why you should avoid artificial sweeteners:

1. They Trick Your Gut
The sweet taste sends a signal to your gut that something high calorie is on its way, so your gut anticipates foods that do, in fact, have a high calorie count. But when those don't arrive, your gut doesn't utilize the foods efficiently, and that causes a cascading effect that interferes with your body's hunger signals.
2. They Mess With Your Hormones
When you taste sweet foods, even if they have zero calories, your body still releases insulin as if you'd eaten sugar. Insulin leads to blood sugar spikes, which increase cravings.
3. They Make You Overeat
High fat, high sugar foods taste both sweet and dense, signaling to your brain that they're high calories. But artificially sweetened foods often have a thinner consistency and texture than sugar-sweetened foods and thus, aren't as satisfying.
4. Cancer
According to the research, regular use of these artificial sweeteners can result in blood or brain cancer. This is considered one of the biggest risks of these sweeteners, so their consumption should be as limited as possible.
5. Persistent Headaches
The consumption of fake sugar in foods and drinks can also lead to persistent headaches, which in some serious conditions can get worse and turn into migraines.
6. Birth Defects Or Infertility
Studies show that the use of these harmful sweeteners has also led to infertility or birth defects in men. They contain such ingredients, which slow down the male reproductive system.
7. Alzheimer’s Disease
Experts have proven that excessive use of artificial sweeteners can also result in Alzheimer’s disease. In other words, people who use ample amounts of artificial sweeteners can suffer from memory loss.
The goal of artificial sweeteners is to match the taste of sugar without imparting calories was said to have the best intentions in mind. Unfortunately, the unforeseen health risks attached to artificial sweeteners outweigh any reasons you may have for consuming them, so start to kick this bad habit by trading in your artificial sweeteners for all natural sweeteners.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

The Truth About Soy


Soy is a legume that is grown and highly chemically processed, even the “organic” versions. Virtually all soybeans grown today are genetically modified. Many countries outside the US won’t accept US-grown soy because of carcinogenic chemicals used as herbicides and their genetically modified status. Research has shown that the phytoestrogens in soy may play a role in breast cancer, so females should avoid it. Raw soy flour is also known to cause pancreatic cancer in rats. Soy is called soya outside the US.

Soy is used to make many different foods. Soybeans can be eaten whole, with the immature types being called edamame. Soybeans must be cooked, as they are poisonous when raw. Soy is used in tofu, soymilk and various dairy and meat substitutes. It is also used in fermented foods like miso, natto and tempeh, which are commonly consumed in some Asian countries.

What remains of the soybean after the fat has been extracted is called soybean meal, which is about 50% protein. The majority of soybean meal is used to feed livestock, but it can also go through further processing to produce isolated soy protein. 

Because it's cheap and has certain functional properties, soybean oil and soy protein have found their way into all sorts of processed foods, so most people in the U.S. are consuming significant amounts of soy without even knowing about it. Soy protein is also the major ingredient in soy-based infant formulas.

Improper balance of testosterone to estrogen in men can lead to a lower libido, fat accumulation around the waist and loss of energy, stamina and virility and even man boobs (gynecomastia).

Unfortunately, many Americans who are committed to healthy lifestyles have been mislead and manipulated into believing that unfermented and processed soy products like soymilk, soy cheese, soy burgers, and soy ice cream are healthy foods.

Soy Dangers Summarized

  • High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting, and long, slow cooking, but only with long fermentation. High-phytate diets have caused growth problems in children. 
  • Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals, soy containing trypsin inhibitors caused stunted growth. 
  • Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women. 
  • Soy phytoestrogens are potent anti-thyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease. 
  • Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirement for B12. 
  • Soy foods increase the body's requirement for Vitamin D. Toxic synthetic Vitamin D2 is added to soy milk. 
  • Fragile proteins are over-denatured during high temperature processing to make soy protein isolate and textured vegetable protein. 
  • Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines. 
  • Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods to mask soy's unpleasant taste. 
  • Soy foods contain high levels of aluminum, which is toxic to the nervous system and the kidneys. 

What Soy Products Are Good for You?

The only soy with health benefits is organic soy that has been properly fermented, and these are the only soy products I ever recommend consuming. After a long fermentation process, the phytate and "anti-nutrient" levels of soybeans are reduced, and their beneficial properties become available to your digestive system.

The primary fermented soy products I recommend are:

  • Tempeh, a fermented soybean cake with a firm texture and nutty, mushroom-like flavor. 
  • Miso, a fermented soybean paste with a salty, buttery texture (commonly used in miso soup). 
  • Natto, fermented soybeans with a sticky texture and strong, cheese-like flavor. 
  • Soy sauce, which is traditionally made by fermenting soybeans, salt and enzymes; be wary because many varieties on the market today are made artificially using a chemical process. 

So should you give up soy for good? Not necessarily. Eating some soy can be a healthy way to cut back on meat while still making sure you’re eating enough protein. But too much of a good thing has the potential to take its toll on your hormones and your health.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Which Supplements Do You Really Need?

Dietary supplements include ingredients such as vitamins, minerals, herbs, amino acids, and enzymes. Dietary supplements are marketed in forms such as tablets, capsules, softgels, gelcaps, powders, and liquids. The trick is knowing which supplements can actually help you stay healthy—and which are likely doing nothing at all. 


Some supplements can help assure that you get enough of the vital substances the body needs to function; others may help reduce the risk of disease. But supplements should not replace complete meals which are necessary for a healthful diet – so, be sure you eat a variety of foods as well.

Many supplements contain active ingredients that have strong biological effects in the body. This could make them unsafe in some situations and hurt or complicate your health. For example, the following actions could lead to harmful – even life-threatening – consequences.

  • Combining supplements
  • Using supplements with medicines (whether prescription or over-the-counter)
  • Substituting supplements for prescription medicines
  • Taking too much of some supplements, such as vitamin A, vitamin D, or iron

We are all unique individuals and biochemically different, the answer to which supplements should you take is not so black and white. I do believe that everyone should be taking supplements of some sort, but the best supplement regimen for you may be different than what’s best for your mother, father, sister or brother. That being said, here are a few essential supplements that I recommend for everyone to take.

Vitamin D

Known as the sunshine vitamin, since you can get it from its rays—aids your body in absorbing calcium. It also helps reduce inflammation, improve mood, and boost immune function. Many people are lacking in Vitamin D. In particular, those in the northern part of the U.S. don’t get enough sunlight for their bodies to produce enough vitamin D naturally.



We now know that nearly 80% of your immune system is located in your gut and up to 95% of your serotonin (the neurotransmitter responsible for regulating mood) is produced in your gut. This means that if the balance of bacteria in your gut is thrown off, it can lead to a whole host of problems, including autoimmunity, depression, anxiety, and leaky gut to name a few. Taking a probiotic every day can help keep your microbiome in balance, which promotes a healthy GI tract, relieves digestive discomfort, promotes a normal bowel pattern, and supports overall wellness.

Vitamin C

Vitamin C is probably the most widely used single vitamin. It's known as an antioxidant, and is often recommended as a remedy for the common cold. There is even research to suggest that it may have cancer preventing properties due to its ability to aid the body in fighting off malicious cells.

Fish Oil

Fish oil is rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; cardiovascular, joint and vision health; strengthen skin, hair, and nails; and enhance nutrient absorption, metabolic function as well as attention, mood and memory skills. In short, fish oil is seriously good stuff, but as with Vitamin D, you can’t make your own omega-3 fatty acids, so you’ve got to get it from outside sources. Fatty fish and fish oil supplements are your best sources.


We have a huge need for protective, health-supporting nutrients to help us combat the daily issues of living in a polluted world. Think of a multivitamin as a little insurance policy to help protect your body against the vitamin and mineral shortfalls that can occur even in diets that are rich in healthy foods. By gifting your body with a multivitamin, you’ll also be optimizing cellular function, which helps make all your systems work consistently at their peak, instead of sputtering through the day. 



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!







The Workout Supplement That Actually Works


The fitness world is full of a lot of gimmicks and promises because working out is hard work, and if there’s one thing human history has shown us, it’s that humans love a good shortcut. The truth is, there’s no real replacement for hard work. When it comes to fitness, “hard work” means getting into the gym, lifting weights, laying down miles, not eating trash, and making the effort to cut fat and make gains.

Whether your goal is to increase strength, decrease body fat or improve overall performance, adding supplements to your daily regimen can give you that extra edge. But with thousands of products on the market, choosing the ones that are right for you can be overwhelming. Below is a list of workout supplements that actually work...

1. Creatine

Creatine is a natural substance our body uses to produce energy. The body turns creatine into phosphocreatine, which is stored in the muscles.  Creatine supplementation works by increasing its availability in the muscle. This helps to maintain energy during high-intensity exercise such as lifting weights, circuit workouts and interval runs. Increasing the availability of phosphocreatine may also help speed up recovery between sets.

Long-term creatine supplementation appears to enhance the quality of resistance training, generally leading to 5-15% greater gains in strength and performance.

2. Branched Chain Amino Acids (BCAA’s)

BCAAs are awesome because they don’t just help you during your workout, but also after. In fact, they work best in the post-workout stages. BCAAs are a mix of three vital amino acids – leucine, isoleucine and valine – that are essential to muscle repair and recovery. Their whole job is to help your muscles recover faster after a hard workout, which means you spend less days off from being sore and feeling beat to shit, and more time in the gym putting up the heavy stuff.  Aside from helping muscles repair themselves, these amino acids also help provide much-needed energy in the gym, but also curb the production of certain hormones that actually work against your body’s attempts to build muscles – most notably, cortisol.

3. Fish Oil


Fish oil is an excellent source of omega-3 fatty acids, key players in the muscle recovery process. Intense resistance training can cause microscopic tears in your muscle fibers, leading to muscle damage and inflammation. While some inflammation is desirable, too much can delay recovery.  

Research suggests omega-3 fatty acids may help reduce muscle soreness after exercise and speed up the recovery process, getting you ready for your next session with the weights.

4. Glutamine

Glutamine is another amino acid that’s produced naturally by the body, and can be drawn out of muscles during intensely stressful situations. Workouts are stressful. On the whole, glutamine helps maintain muscle mass. So, if your glutamine levels are depleting during a stressful workout, and glutamine is essential to muscle mass, it’s absolutely vital that you get as much glutamine back into you’re your body as possible following a workout. 

The more glutamine you get back in your body, and the faster you get it there, the more muscle you keep on.

5. Whey Protein Powder


When you’re looking for a good protein powder, look to make sure it’s whey protein. Whey protein is one of the most tried and true supplements because it contains a higher level of Leucine (remember that amino acid from the BCAAs?), which you now know is directly responsible for muscle protein synthesis (AKA growth).

As a base line, look for something that’s lower in calories, has very few ingredients, and is high in whey protein (anything in the 25 gram+ range per serving), and you won’t go wrong. Stay away from protein with sugar and all the other added nonsense. 

The most important thing to keep in mind is that protein shakes are supplemental to your daily intake. Your primary source of protein should come from actual food.

6. Carbohydrates 

If you are trying to cut fat and lose weight, cutting back on your carbs is normal. But if you’re trying to pack on muscle and keep burning fat long after the workout is over, you should be ingesting simple carbohydrates twice a day: once as soon as you wake up, and once right after a workout.

Once your workout is over, your body’s glycogen and glucose levels are completely trashed. Once that happens, your body secretes cortisol, and begins eating away at all that valuable muscle you just spent time and energy making. Ingesting simple carbs (sugars) helps raise your body’s glucose level, prevents cortisol from being secreted, and helps save that muscle tissue you’re working so hard to pack on.

Carbohydrates in the form of supplements help cut out all the extra crap that you’d normally get from ingesting it in food. You could eat a bunch of simple carbs in different foods, but having a supplement helps regulate your carb intake perfectly, giving you everything you need to keep that muscle where it belongs.

7. Zinc

Zinc is one of the most common minerals that many athletes, fitness enthusiasts and weightlifters are missing in their diet, so they're missing out on a host of muscle benefits. For example, zinc increases muscle strength and performance, is involved with protein synthesis -- which also helps with muscle size and strength -- and can help maintain or increase testosterone levels for even further muscle development. When combined with a workout routine, this essential mineral may be the missing step to your muscle-gaining goals.

Zinc also helps enzymes such as carbonic anhydrase and carboxypeptidase, which remove carbon dioxide your body produce through normal metabolic processes. Zinc also helps maintain healthy levels of testosterone, especially in men.

8. Magnesium 

Magnesium is an essential building block for hundreds of chemical processes in the body. Your muscles’ ability to contract and relax is highly dependent on how much magnesium your body is getting.

Other things affected by magnesium include:

·      Nerve function

·      Cardiac activity

·      Blood pressure regulation

·      Hormonal interactions

·      Bone health

·      Synthesis of proteins, fats and nucleic acids

The list goes on. The bottom line is that magnesium is the multi-tasking mineral your body needs and is probably not getting enough of.  Perhaps the most high-profile process that magnesium is used for is metabolizing nutrients and turning them into energy. Magnesium activates enzymes, which help produce something called ATP (adenosine triphosphate). 

Why is ATP important? ATP plays a crucial role in the metabolic process. When your body breaks down ATP, your muscles use the energy that is released. The more you exercise and the harder you exercise, the faster your body burns up the energy released from breaking down ATP. 

If you’re not getting enough magnesium, it can result in low energy levels and problems with muscle function. Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Proper Portions


Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing.  A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison, a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. 

Portion sizes matter because they help people manage their weight. Understanding what an appropriate portion is may help you to make sure you are eating about the right amount. It can be challenging to eat an appropriate amount in particular instances, for instance at restaurants and at parties. In these cases, having an idea of what a proper portion of particular foods looks like may help you to ensure that you eat the right amount for you. 

In America, things are done differently. If you grew up in American culture, it may seem normal to you but in most countries and cultures we are the anomaly. We can learn a lot from different cultures and their relationship with food. Other countries consume much smaller portions, while here in America, we suffer from obesity (leading cause of death), due to the larger portions we consume on a daily basis. Here in America, fruits and vegetables are more expensive, while processed foods are affordable, so the average American will go the affordable route, which isn’t the healthiest and can contribute to overeating and health issues. 

When choosing your portions, try to make it as close as possible to these recommended serving sizes.  

Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.

  • Bread: 1 ounce (1 small slice, 1/2 bagel, 1/2 bun), or about the size of an index card
  • Cooked Grains: 1/2 cup cooked oats, rice or pasta, or about the size of a billiard ball
  • Dry cereal: 1/2 cup flakes, puffed rice or shredded wheat, or about the size of a billiard ball

Fruits and Vegetables: Aim for 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

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  • Raw fruit: 1/2 cup raw, canned or frozen fruit, or about the size of billiard ball
  • Dried fruit: 1/4 cup raisins, prunes or apricots, or about the size of an egg
  • Juice: 6 oz 100% fruit or vegetable juice, or about the size of a hockey puck
  • Raw vegetables: 1 cup leafy greens, baby carrots or about the size of a baseball
  • Cooked vegetables: 1/2 cup cooked broccoli, potatoes, or about the size of a billiard ball

Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

  • Meat: 2-3 oz cooked beef, poultry, fish, or about the size of a deck of cards
  • Beans: 1/2 cup cooked beans, split peas or legumes, or about the size of a billiard ball
  • Nuts & Seeds: 2 tbsp nuts, seeds or nut butters, or about the size of a ping pong ball

Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

  • Fat & Oil: 1 tsp butter, margarine or oil, or about the size of one die

Calcium: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Here are some ways to cut portions:


Adequate water intake is essential for all your body's functions, and the more you drink, the easier it is to cut back on calories (without going hungry) and lose weight. 


Eating meals and snacks at the same time each day can make it easier to eat healthy portions. Enjoying food at regularly spaced times helps ensure your body always has the fuel it needs. That way, you’ll never feel famished, which can push you to overindulge. 


Enormous portions in restaurants can skew our impression of how much food we really need. When you’re served a super-sized portion, don’t feel like you need to eat all of it. Split the meal with someone else. Or immediately ask for a take-home box so you can pack up part of the meal and just eat what’s left on your plate. 


Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

Eat when hungry and stop when satisfied or comfortably full. Try to gauge when you are 80 percent full and stop there. There will be more food at the next meal or snack. Stay positive, and focus on eating well and being active.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Alternative Medicine & Preventive Healthcare


Alternative medicine is a term that describes medical treatments that are used instead of traditional (mainstream) therapies. Some people also refer to it as “integrative,” or “complementary” medicine. Alternative medicine may include special diets, megadose vitamins, herbal preparations, special teas, and magnet therapy. For example, a special diet may be used instead of anticancer drugs as a treatment for cancer. In the Australian context, this is stated to include acupuncture; aromatherapy; chiropractic; homeopathy; massage; meditation and relaxation therapies; naturopathy; osteopathy; reflexology, traditional Chinese medicine; and the use of vitamin supplements.
Health care professionals themselves are even becoming more and more open to alternative medicine and the benefits it can have for the body. Alternative medicine focuses on healing pain and disease by balancing out other aspects of your life. In today’s day and age we are recognizing more and more about the affects that our bodies are having with what we put inside of them. There are many advantages to using alternative medicine over the typical mainstream prescriptions and medicines.


Advantage #1: It treats the Actual Cause. One of the best advantages that alternative medicine offers is that it heals the body and is designed to actually treat the cause of the pain or disease that has occurred. By understanding and treating the disease, Chiropractors and other alternative medicine professionals are able to work at the root of the problem. Mainstream medicine, on the other hand, tends to treat the symptom that the disease or pain is causing, not actually treating the cause.
Advantage #2: It is an improvement of the Quality of Life. When we use prescription drugs we generally see an improvement in pain, but once the drug goes out of our system the pain returns. When using alternative medicine, there is a drastic improvement in the quality of life a person has.
Advantage #3: It does not have bad side effects. When using mainstream medicine you might be able to get rid of your headache, but the side effects might include nausea, hallucinations and risk of stroke in the process. Almost all-mainstream medicine has some type of warning about the bad side effects that come from taking it, where natural remedies don’t.

Advantage #4: Cost. Alternative medicine therapies can be less expensive than conventional medical treatments. Although some alternative therapies are not cheap, many herbal remedies and other natural treatments still cost less than prescription medications and treatments. Acupuncture and chiropractic sessions can cost significantly less than conventional pain therapy treatments.

Advantage #5: Mental Health. Alternative medicine can be beneficial to a person’s overall well being, as the approach focuses on healing the mind, body and spirit. Treatment methods such as massage therapy, biofeedback, meditation and visual imagery help a person to relax and reduce stress. Art and music therapies are used to relieve symptoms of depression and schizophrenia by stimulating the natural release of endorphins and opiates in the body, in addition to helping individuals let go of deeply repressed emotions.
Learning about and practicing preventive healthcare, i.e. maintaining your body and good health throughout your entire lifetime, is properly the best method to prevent disease from happening in the first place. Preventive health care must be planned and executed ahead of time, even when illness is absent. You must build healthy habits even when it’s not convenient. You must believe that maintaining a health lifestyle is important enough to make a few sacrifices. Eating right, getting exercise and avoiding destructive substances like tobacco, alcohol and excessive amounts of sugar and salt are crucial, as is getting enough sleep each night. Healthy habits are an “automatic” defense against most illnesses and can provide us a long, healthy life.
Another aspect of preventive healthcare is finding and treating disease as soon as possible. Some sort of illness hits everyone eventually, but many, many diseases – when caught early – can be nipped in the bud and full health returned quickly. So it is important to become educated about illness and their symptoms, and what it takes to maintain good health overall. Moreover, it is also important to visit your doctor on a regular schedule – at least annually or possibly more often as you get older – in order to stay healthy and catch any disease early. If detected soon enough, a full cure is much more likely. It is also much more unlikely that most disease will become serious enough to negatively affect your lifestyle with debilitating symptoms or even loss of life.
It is clear that preventive health care is important. To start your own “good health” practices, there are four things you can do immediately without any medical knowledge:
* Don't smoke or use other tobacco products; Drink only in moderation (and red wine in the most acceptable use of alcohol)
* Eat a proper, balanced diet to get the correct amount of nutrients and calories daily
* Exercise at least three days per week; Aerobic exercise will build muscle and endurance
* See your doctor regularly for check-ups
Take the time to learn more; educate yourself. Most importantly, start working on your healthy habits today. A habit is something you do without thinking about it, and building good habits doesn’t take that long. I guarantee that you will thank yourself later by being healthier, having more energy and enjoying life to its fullest.





A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Wellness Wednesday: The Truth About Refined Sugar


Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is typically found as sucrose, which is the combination of glucose and fructose. We use white and brown sugars to sweeten cakes and cookies, coffee, cereal and even fruit. Food manufacturers add chemically produced sugar, typically high-fructose corn syrup, to foods and beverages, including crackers, flavored yogurt, tomato sauce and salad dressing. Low-fat foods are the worst offenders, as manufacturers use sugar to add flavor.
We eat more refined sugar today than our parents and grandparents did decades ago, which has resulted in increasing obesity rates among adults and children. Obesity has been associated with certain cancers, including breast, prostate, uterine, colorectal, and pancreatic. On the flip side, fruits high in antioxidants—blueberries, blackberries, raspberries, strawberries and apples—may reduce your cancer risk. The fiber in fruit, found mainly in its skin, suppresses your appetite to prevent overeating and weight gain.

Refined sugars use your body’s stored B-vitamins, calcium and magnesium for their digestion. Natural sugars are present in foods such as whole grains, vegetables and fruits, which already contain the needed nutrients for their digestion. Regular consumption of foods high in refined sugar will deplete B-vitamins, calcium and magnesium stores from your body. When your body lacks B-vitamins, your nervous system suffers and you may experience fatigue, depression, anxiety and lack of energy. Lack of calcium and magnesium may contribute to arthritis and osteoporosis.

Here are some tips for kicking the refined sugar habit.

1. Don’t eat or buy packaged foods.
Even organic packaged foods often contain significant amounts of sugar. While many of them are preferable to their non-organic counterparts, the sugar content is something to be aware of. Don’t keep these foods at home, otherwise you may find them to hard to resist.


2. Stop drinking any form of soda and other sweetened drinks.
The amount of sweetener in any type of soft drink is very high. A 12-ounce can contains about 10 teaspoons of sugar. If you can drop the soft drinks, you will instantly reduce your sugar habit significantly. Another obvious food item to eliminate is candy - and don’t go for the “sugar-free” options, as these sweeteners are toxic in other ways.

3. Get enough sleep.
When we are tired we often use sugar for energy to counteract the exhaustion.

 4. Learn to read labels.
Educate yourself about what you’re putting in your body. The longer the list of ingredients, the more likely sugar is going to be included on that list, so check the grams of sugar, and choose products with the least sugar per serving (1 teaspoon of sugar is roughly equivalent to about 4 grams).

5. Drink lots of water.
Sometimes drinking water or seltzer water can help with he sugar cravings. Also sometimes what we perceive as a food craving is really thirst.


Stick to all natural sweeteners in small amounts, such as real maple syrup, raw honey and fruits. By doing this, you will lower your risk of illness and disease, manage and maintain your weight, improve your appearance, improve dental health and increase your energy. The benefits that you can experience from cutting refined sugar from your diet are too powerful to ignore. And that, I hope, will be enough.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Wellness Wednesday: The Truth About Alcohol And Your Weight Loss Goals

Did you know that alcohol consumption could decrease testosterone in men by 23%? What about how alcohol directly affects your ability to lose fat?


Alcohol is deeply entrenched in our culture as a way to have fun, let loose, and be social. Companies that market alcohol from vodka, to whiskey, to beer know the right buttons to push. Our brains are seemingly wired to desire a cold refreshing alcoholic beverage after a tough day at work. But, the truth is that alcohol, when not consumed in moderation (1-2 drinks a few times per week) has very negative effects on weight loss. Also, alcohol can actually stimulate your appetite, loosen your inhibitions and undermine your willpower, causing you to eat more than you planned. 

When it comes to just how many calories alcohol contains per gram, the truth is hard to believe: at seven calories per gram, it's almost the same ratio as pure fat.

Sugary cocktails are often the culprits in alcohol-related weight gain. A shot of tequila, for instance, is just 100 calories, but when it's mixed with all the ingredients of a frozen margarita, it skyrockets to 500 calories.

Many adults also overestimate just how much alcohol they should be drinking daily in order for it to be considered 'in moderation'. For women, they should only be having a single standard drink per day - that is, 5oz of wine (a glass), 12oz of beer (a bottle) or 1.5oz of spirit (a shot). For men, moderation means consuming just two standard drinks each day. 

The body can't store alcohol, so it metabolizes it right away. Since the alcohol becomes priority in the metabolic process, your body won't metabolize other fats and sugars as efficiently, ultimately slowing your metabolism over time.

Not only does alcohol not contain any nutrients of its own, but it can also impair your body's ability to absorb nutrients and vitamins from the food you eat. Alcohol irritates your gastrointestinal tract, and can damage your body's ability to absorb nutrients, vitamins and minerals from the food you eat.

Women that consume too much alcohol are more vulnerable than men to:

1. Liver disease:

Women are more likely to contract alcoholic liver disease, such as hepatitis (an inflammation of the liver), and are more likely to die from liver cirrhosis (a chronic disease that progressively destroys the liver’s ability to aid in digestion and detoxification).

2. Brain damage:

Women are more likely than men to suffer alcohol-induced brain- damage, such as loss of mental function and reduced brain size. A moderate amount of alcohol can increase total calories, decrease your motivation for exercise, and negatively affect your sleep. Despite this, many people can enjoy a drink or two, without throwing those three components completely out of whack.

On the other hand, drinking heavily can significantly derail energy levels, has a larger influence on dehydration, negatively impacts hormonal levels, and can significantly disrupt your sleep. You don’t have to completely avoid alcohol when you’re trying to lose weight, but limiting consumption and making smart choices are vital to your success. 



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Wellness Wednesday: Why You Should Eliminate Processed Foods

It’s safe to say that most American consumers probably can’t recall the last time they ate a meal prepared entirely from wholesome, farm-to-table ingredients, without any canned or prepackaged products. That’s because most Americans today consume mostly processed foods—foods produced with pesticides, GMOs and synthetic chemicals, routinely laced with too much sugar, salt and unhealthy fats. Keep in mind that processed foods can contain dozens of additional chemicals that aren't even listed on the label.
The U.S. Food and Drug Administration (FDA) defines “processed food” as any raw agricultural commodity that has been subjected to processing methods, including canning, cooking, dehydration, freezing or milling. This means that the only time a food can be classified as “fresh” is when you’ve taken it straight from the source (washing it is okay, and would not be classified as a form of processing) and eaten it. By this definition, most foods would be considered processed.
You've probably heard a hundred times, "avoid processed foods as much as possible." But what are "processed foods" and why is it so important to avoid them? Here are a few dangers of consuming processed foods...
1. Processed foods are usually loaded with added sugar or High Fructose Corn Syrup
It is well known that sugar, when consumed in excess, is seriously harmful. As we all know, sugar is "empty" calories - it has no essential nutrients, but a large amount of energy, empty calories are really just the tip of the iceberg when it comes to the harmful effects of sugar.
Many studies show that sugar can have devastating effects on metabolism that go way beyond its calorie content. It can lead to insulin resistance high triglycerides, increased levels of the harmful cholesterol and increased fat accumulation in the liver and abdominal cavity. Sugar consumption is strongly associated with some of the world's leading killers including heart disease, diabetes, obesity and cancer.


2. Leading to addiction
Another one of the harmful properties and impacts of processed foods is addiction. As previously mentioned, processed foods trigger a hyper-rewarding state and make people overeat. It is hard to give up something sweet and fatty if you are eating it regularly. Processed foods are known to cause addiction just like cigarettes and drugs do.

As the foods are processed, they lose water, fiber, and nutrients. Once they are consumed, neurotransmitter dopamine is stimulated which makes you feel good despite the lack of essentials. The artificial stimulation of dopamine leads to food cravings and excessive eating. Ultimately, you can become addicted to food, specifically to processed food.

3. Sodium Overload

While sodium is beneficial to human bodies, it can cause major problems when there's too much of it. Nearly all processed foods contain absurd amounts of sodium that make food tastier and addictive. Restaurants are also known to add more salt than necessary to their dishes so that they will taste better.

High-sodium diets are often a factor causing high blood pressure and can lead to heart diseases or stroke. Excess sodium in body also causes kidneys to hold more water than necessary. This can lead to conditions such as swelling in various body parts.

4. Hormones

Exposure to plastic chemicals, including BPAs and phthalates, can cause hormonal havoc in the body. Since all processed foods come swaddled in plenty of plastic, all those plastic chemicals could be steadily accumulating in your body. A recent study showed that consumption of fast food was correlated with increased exposure to industrial chemicals known as phthalates. Unfortunately, exposure to these chemicals can have a disruptive impact on your hormones and health, as they seep into the body easily and kick out the body's natural hormones from places they need to be. Avoid packaged foods as often as possible, especially if your hormones are already imbalanced.

5. Processed Foods Are Often High in Trans Fats and Processed Vegetable Oils

Synthetic trans fats are common in foods that contain partially hydrogenated vegetable oil, such as crackers, chips, most store-bought baked goods, and any fried foods, just to name a few examples. Synthetic trans fats are known to promote inflammation, which is a hallmark of most chronic and/or serious diseases. Most also contain high amounts of omega-6 fats in the form of processed vegetable oils. These polyunsaturated fats (PUFAs) tend to stimulate inflammatory processes in your body, and they are very chemically unstable and prone to oxidation. Consuming these oxidized fats in excess has been linked to all sorts of health problems, such as atherosclerosis and heart disease.
Eating mostly a whole foods diet with very limited to no processed foods is paramount to health and happiness. Putting your health first when it comes to diet will pay off in the long run.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Wellness Wednesday: Why Crash and Fad Diets Don’t Work


Crash and Fad diets are a trend and they are popular, but can’t deliver long-term results. A crash/fad diet is a diet for losing weight by limiting calories in a very short period of time. We all are inclined towards faster result and crash/fad diet is an example of it. It helps in quick weight reduction but is bad for your health in the long run. Many crash/fad diets prevent you from getting the nutrition your body needs. This is especially true of those that limit or avoid certain food groups. Without proper nutrients, you can weaken your immune system, increasing the risk for illness.

Most people find that after following a crash diet, they immediately put the weight back on. The problem is that they do not make it possible to lose weight by changing the way a person thinks about food. The diet will cut out food groups and nutrients so that fewer calories are eaten. Once the person goes back to eating like normal, the weight is just piled back on and there are high chances that more weight goes on with it. 

What happens to your body when you go on an extreme diet?

Malnutrition Begins:

Calories should be viewed as fuel and if you view food in that manner, then drastically cutting calories means depriving your body of the fuel it needs to function. For instance, if you strip all calories from fats from your diet, your body isn’t able to absorb fat-soluble vitamins such as A, D, E and K. These vitamins act as powerful antioxidants, fighting free radicals to prevent inflammation and disease, as well as supporting healthy gene expression, cell growth, immune system function, cognitive ability and bone health.

Your Metabolism Slows:

With less muscle, your metabolic rate (the number of calories you burn at rest) automatically drops. That means you burn fewer calories walking, talking and even exercising. Your metabolism eventually drops low enough that you stop losing weight and, when you go off of your diet, your metabolism will always be more sluggish than it was before you went on your crash diet.

Dehydration/Health Risk:

The short-term dehydration and nutritional deprivation can go hand in hand. Even if you consume a lot of water throughout your diet it is hard for your body to retain water if you are not eating balanced meals. Severely restricting your caloric intake deprives your body of vitamins, carbohydrates, proteins and nutrients that it needs to sustain itself.

Early aging:

Crash dieting speeds up the process of ageing. You will notice signs of aging on your skin like sagging skin, fine lines and wrinkles early on.

Muscle and tissue loss:

Crash dieting causes the fat to be stored and the muscles are burned instead of the fats and calories. This causes a great deal of muscle loss and loss of tissues around organs like the brain, kidneys and the liver.


Here are 10 tips to loosing weight:

1. Eat a high-protein breakfast

2. Avoid sugary drinks and fruit juice

3. Drink water a half hour before meals

4. Choose weight loss-friendly foods 

5. Eat soluble fiber

6. Drink tea

7. Eat mostly whole, unprocessed foods

8. Eat your food slowly


If you were considering a crash/fad diet, you should reconsider. Not only will it be unsuccessful in helping you achieve weight loss but also you will undoubtedly expose yourself to health risks in the long run. The best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits. 


Meet Jean Titus

A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Why Turmeric Should Be A Part Of Your Diet


Turmeric, also known as Curcuma Longa, it is rich in a compound known as curcumin, which is responsible for its anti-inflammatory and antioxidant properties. Many studies show that turmeric may also help fight infections, some cancers, and treat digestive problems. Turmeric has many benefits for supporting prostate health, especially health concerns related to aging. Many men take turmeric for prostatitis and BPH. However, you should never use turmeric and curcumin to improve your health without first consulting with a trusted medical professional. 

Unfortunately, curcumin is poorly absorbed in the body and has minimal impact on blood vessels when taken alone. The good news is that there are ways you can enhance its absorption. Here are a few ways to improve the absorption of Turmeric:



Piperine, a compound found in black pepper that’s responsible for its pungency, can greatly improve absorption of turmeric in the body. 


Turmeric is fat-soluble and thus much better absorbed when taken with fat, such as coconut or almond milk.


Heat is said to increase the solubility of curcumin (the primary active constituent in turmeric) by 12 times, which may also increase its bioavailability in the body.


Quercetin is a flavonoid found in many plant foods such as onions, capers, and Serrano peppers, and is known to inhibit an enzyme that inactivates curcumin. 

In addition, there are also a few natural remedies that help us in shedding excess weight easily and safely. Consuming turmeric in various forms is one such effective weight loss remedy. When you’re trying to lose weight, you want to make sure you are doing it in the safest way possible. Using natural ingredients can assure that your body is going to remain at its optimal health as you lose weight. Though turmeric is not an end-all to weight loss, it does play a large role in your body’s ability to lose weight. Adding turmeric to your diet, while continuing with an exercise program, is a great way to continue reaching your weight loss goals. 

There are several food/beverages that include Turmeric, but listed are a couple of my favorite beverages that you may enjoy...




  • 1 cup coconut milk
  • 1 cup water
  • 1 tablespoon ghee
  • 1 tablespoon honey
  • 1 teaspoon turmeric (powder or grated root)



1. Pour coconut milk and water into the saucepan and warm for 2 minutes.

2. Add in butter, raw honey and turmeric powder for another 2 minutes.

3. Stir and pour into glasses.




  • 2 cups water
  • 1/2 2-teaspoon ground turmeric 
  • 1/2 teaspoon chopped fresh ginger
  • 1/2 teaspoon ground cinnamon 
  • 1 tablespoon of honey
  • 1 lemon wedge  


1. Bring water to a boil in a small saucepan

2. Add turmeric, ginger, and cinnamon

3. Reduce heat to medium-low and simmer for 10 minutes

4. Strain tea into a large glass; add honey and lemon wedge.

Although not commonly considered being an allergenic substance; turmeric can have certain side effects on the body, including nausea, dizziness or diarrhea, particularly when consumed in large quantities. Everything should be taken in moderation! Again, please speak with a trusted medical professional before you use turmeric to treat any health condition that you have.



A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!

Wellness Wednesday: Why Is It Important To Have A High Fiber Diet?


What exactly is fiber? Fiber is a part of the structure of plants and helps build plant molecules, including cellulose, lignins and pectin. Fiber actually contains zero calories since humans essentially can’t digest it, and although it’s found in carbohydrate foods like vegetables, fruits, nuts and whole grains; it doesn’t contribute any carbs to our diets. Whole grains are not the best source of fiber, as they contain anti-nutrients and glutinous. 

Fiber can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health. Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Soluble fiber soaks up water like a sponge and turns into a gel-like consistency during digestion; it slows the process of digestion and helps your body absorb nutrients. Most people need upwards of 50 grams of fiber per 1,000 calories consumed.

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Consuming an extra 14 grams of fiber each day can cut your calorie intake by a full 10 percent. Research shows that people who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).

Things you can do to convert to a high fiber diet:

1. Rather than adding high-fiber foods all at once, add just one or two servings a day to your regular diet for a week.

2. Possibly switching from white to whole wheat or multi-grain bread for your sandwich at lunch, or adding a salad at dinner.


3. Let your body adjust, then add another serving the following week, and so on. Giving your body a chance to get used to processing the increase in fiber will make the transition easier and reduce the amount of intestinal gas you'll have to deal with.

4. Load up on water. Staying hydrated and drinking plenty of water will help to prevent uncomfortable intestinal gas and bloating.

5. Eliminate other foods that cause gas. If you're already overwhelming your gut with fiber, cut out other foods that create gas. Try limiting or avoiding sugar-free candy and gum that contain sorbitol and gassy carbonated beverages

On a last note, one of the keys to getting ride of that dreaded belly bulge and revealing that coveted six-pack is a diet high in fiber.


Meet Jean Titus

A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!