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3 Great Resources for Adopting a Nutrition Plan for Your Life

1. John McDougall's "The Healthiest Diet on the Planet" -

Why the Foods You Love-Pizza, Pancakes, Potatoes, Pasta, and More-Are the Solution to Preventing Disease and Looking and Feeling Your Best

For years, we’ve been told that a healthy diet is heavy on meat, poultry, and fish, and avoids carbohydrates, particularly foods high in starch—empty calories harmful to our bodies.

But what if everything we’ve heard was backwards?

High in calories and cholesterol, animal fats and proteins too often leave you hungry and lead to overeating and weight gain. They are often the root causes of a host of avoidable health problems—from indigestion, ulcers, and constipation to obesity, diabetes, heart disease, and cancer. On the other hand, complex carbohydrates like whole grains, legumes, tubers, and other starches provide your body with essential proteins and nutrients that satisfy the appetite while simultaneously fighting illness.

2. Engine 2 Diet 

The Engine 2 Diet was created and implemented by Rip Esselstyn, a former world-class professional triathlete and the son, grandson and great-grandson of renowned physicians, after he discovered the dangerously high cholesterol level of one of his fellow firefighters at the Austin (TX) Engine 2 Station. 

Rip saved countless lives as a firefighter. Now he is saving millions more with his New York Time best-selling book, The Engine 2 Diet. His groundbreaking nutritional program with indisputable, dramatic results allows you to lower cholesterol and lose weight in just 4 weeks by eating foods that are plant-based, nutrient dense, naturally low in calories and high in fiber. 

3. Caldwell Esselstyn's  "Prevent and Reverse Heart Disease"

Based on the groundbreaking results of his 20-year nutritional study -- the longest study of its kind ever conducted -- this book explains, with irrefutable scientific evidence, how we can end the heart disease epidemic in this country forever by changing what we eat. 

Here, Dr. Esselstyn convincingly argues that a plant-based, oil-free diet can not only prevent and stop the profession of heart disease, but also reverse its effects. 


Stevia - what makes it different?

Stevia (  is a healthy alternative to sugar. What sets it apart from other sugar substitutes though? What makes it safer to consume? We've pulled from a few different resources to help explain why we allow Stevia in our total health challenge but no other sugar substitutes (including honey and maple syrup.) 

** as always, consume in moderation. even Stevia.

"Stevia is perhaps unique among food ingredients because it's most valued for what it doesn't do. It doesn't add calories. Unlike other sugar substitutes, stevia is derived from a plant. 

A 2010 study in the journal Appetite tested several artificial sweeteners against sugar and each other in 19 lean people and 12 obese people. The study found people did not overeat after consuming a meal made with stevia instead of sugar. Their blood sugar was lower after a meal made with stevia than after eating a meal with sugar, and eating food with stevia resulted in lower insulin levels than eating either sucrose and aspartame." (Learn more at

"Sucrose, whose main element is sucralose, is found in Splenda and other sweeteners. In a recent study, researchers at the Washington University School of Medicine in St. Louis found that when non-diabetic, severely obese participants drank sucralose, their blood sugar rose and their insulin levels increased by nearly 20 percent." 

Saccharin (found in Sweet N Low) and Aspartame (found in Equal and Nutrisweet) have also been found to negatively affect the body. (

Honey, though it contains vitamins and minerals, is not allowed in our total health challenge because it is can raise your blood sugar and spike insulin. 

Maple Syrup, though not listed as a "no" ingredient is also not allowed in our total health challenge because it too like honey will raise your blood sugar. Here's an interesting article about that. (


Here is an another article for reference explaining some differences between Stevia, Honey and other sweeteners. (




Eating Healthy on a Busy Schedule

Photo from

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Do you work full time? Do you have kids? If you're on a busy schedule it's often hard to eat healthy and you may find yourself skipping meals or grabbing something on the go from a fast food restaurant. Here are some great tips to keep in mind if you're schedule is full and you can't cook everyday. 

1. Bulk meals. Set aside a few hours one day and make a big pot of soup to portion out. Your crockpot is your friend. Use it often.  In the morning toss some vegetables, water or stock, spices and protein then cook for 6-8 hours. Portion it out and keep in the fridge all week.  Here's a dairy and gluten free recipe from Delicious Obsessions -

2. You can cook potatoes in your microwave! Poke it with a fork and microwave for a few minutes until cooked through. So easy!  For a full meal, get a large potato or sweet potato and add your own healthy toppings or just cook a small one as a side dish.  Here's an easy vegan stuffed sweet potato recipe from Skinny Ms.

3. Jar Salads. Easy, healthy, fast.  Check out these awesome recipes from Wholefully:

4. Adult lunch box. Check out Wholefully and her great ideas about portioning out quick and healthy lunches for adults. You can prep these ahead of time and they help keep your servings in check.

Total Health Challenge

The Total Health Challenge is an interactive fitness program starting October 31 at BAREfit Adventure Training. 

The goals are to boost your metabolism, build superhero strength and feel health+awesome. 

The program includes a fun point system and social support to help you get the best results possible in 21 days.

Also, there’s no stress about wondering “what to do” – we break everything down into simple daily practices that are perfect for any age, skill level, or body type.

The Total Health Challenge is open to anyone in the Louisville area! If you're not already a member of BAREfit Adventure Training, this challenge is a great way for you to try our program for 21 days! 

Sign up today and learn more! -