Yes, you can skip breakfast and do some version of intermittent fasting (basically time restricted eating). Eating in a 6–8 hour window, let’s say between 12–8 PM daily. And fasting, consuming maximum unsweetened tea, coffee and water, the rest of the day. Even that alone will give you health/weight loss benefits. But the trick here, something you must be cautious of, is not to overeat, feeling you deserved it, or feeling extremely hungry, at times when you have your meals , or snacking all the ...
Nov 23, 2017•6 min•Season 2Ep. 5
You got to eat you vegetables, greens and spices: fresh and cooked, colorful, organic. Kale, spinach, Swiss chard, Broccoli, Brussels Sprouts, arugula, leeks, mushrooms, cauliflower, dill, cilantro, artichokes, garlic etc. - the more variety the better, add some olive oil to absorb fat soluble vitamins like A, D, E, K Eat your fish full of Omega-3s and minerals: wild, in water or olive oil, or grilled, or steamed. Sardines, herring, salmon, anchovies. Seaweed, especially Kelp and Wakame - the ri...
Nov 22, 2017•8 min•Season 2Ep. 4
I experimented in my life a lot! Myself and with clients. I ate on classic bodybuilding mealprep schedule, 5-6 times a day. Now I eat 1-2 meals a day. 3 times a day - almost never. One meal a day definitely helps to lose weight , because it’s hard to over-eat, eating only one meal a day BUT only when you eat healthy. You can eat enough junk calories in one meal to sabotage all your weight loss efforts and actually gain weight. Just start eating from a fastfood place every day, one of their big m...
Nov 20, 2017•6 min•Season 2Ep. 4
You may experience hunger for 3 main reasons: Not enough calories (energy in your food) Not enough nutrition (macro and micro nutrients, your essential fats and proteins, vitamins and minerals) Spikes in your blood sugar. There are more things, that influence your hunger, but these ones are the biggest. How to address them? Build your meals around foods that: Give you enough energy – most people are getting way more calories than they need, way more calories than vitamins and minerals that the b...
Nov 18, 2017•8 min•Season 2Ep. 3
There is no simple answer to this question for 2 reasons. One. Calories’ needs are very individual and depend on your age, gender, metabolism, health, gut bacteria, digestive health, stress levels etc. Two. Different foods containing the same amount of calories on paper will have different effects on your body composition and health. Compare Processed Foods VS Whole Foods, Compare Nuts and Seeds VS Oreo Cookie – completely different effects on your body in all aspects. For more information and t...
Nov 16, 2017•6 min•Season 2Ep. 2
Fats takes the least amount of energy for your body to digest and absorb as energy and you need to be aware of the fact if you want to lose weight effectively and stay leaner. You want eat your fats as a part of a whole package in order to lose weight effectively on a high fat diet, that will make your digestive system work harder, breaking down high fat foods to get the fat out of the food, unprocessed whole fats usually come in foods along with proteins, like our eggs, fish or meats, or with s...
Nov 14, 2017•7 min•Season 2Ep. 1
It’s effective to boost your metabolism, decrease your hunger hormones and make dieting easier mentally and emotionally, that definitely helps with weight loss progress and getting through plateaus. But from a health perspective and not to cancel your dieting results “cheat” day ideally got to still be healthy but higher in healthy calories and nutrients, meaning, let’ say once a week or so, you eat as much as you care for of nuts and seeds, fish, all kinds of vegetables and fresh fruits - anyth...
Nov 13, 2017•8 min•Season 1Ep. 30
The best strategy for weight loss is changing the quality of foods you eat , meaning, the types of food you eat . This approach is proven to be the best and most intuitive, most sustainable in the long term. Our body is not a calorie-burning machine, quantity of food is far less important than the quality, how much you eat matters less than what you eat. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of...
Nov 11, 2017•7 min•Season 1Ep. 29
In my practice, lowering your carbohydrates through elimination of all the added sugars, grains and beans, dairy products, fruits. Eating whole foods only, non-starchy vegetables, healthy proteins from fish and eggs etc. Drinking lots of water and being more active. Eating in an 8-hour window, eating earlier in the day. If you implement all the strategies, you’ll lose weight with your health improving and without major cravings. (Keep in mind that any lifestyle/diet change it still work, otherwi...
Nov 09, 2017•7 min•Season 1Ep. 28
Diet soda with artificial sweeteners and a bunch of chemicals in it - no, it is not healthy, and yes, you might gain weight. Weight gain is to a bigger degree the result of hormonal imbalances and issues with metabolism and your gut bacteria. Calories play a minor role. Plus a lot of "zero-calorie" drinks in reality have some calories that they don't have to claim due to FDA standards or the substances in the drinks are broken down by your body into caloric substances. The studies on both questi...
Nov 07, 2017•9 min•Season 1Ep. 27
It actually can take up to 6–9 months to become fully keto adapted. It really depends on many factors and how well you do keto diet, because most people really do not implement it well, kicking themselves out of ketosis, consuming too much protein, or too many carbs for their metabolism, or the wrong kind of carbs that kick them out of ketosis. The key to success on a ketogenic diet, the key to feeling good, having lots of energy, having improved physical and mental performance is to train your ...
Nov 06, 2017•7 min•Season 1Ep. 26
The best way to kill stomach fat is to stop eating processed sugar and ANY added sugars (even natural ones like honey). AND excess carbohydrates in the form of fruits, dried fruits, starchy foods like potatoes, anything made of processed grains and, ideally all whole grains and beans - you’ll kill that stomach fat really fast, when you remove all the foods that raise your blood sugar (all the foods higher in carbohydrates and foods you are allergic to), all the pro-inflammatory foods (refined an...
Nov 04, 2017•9 min•Season 1Ep. 25
A question I got on Quora: The Atkins and ketogenic diets seem to both be very effective for weight loss. What is the difference between the two? Listen to my answer to understand the major difference between Atkins and Ketogenic diets, which one to use for your goals, to look/feel and perform the best. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of L...
Nov 02, 2017•8 min•Season 1Ep. 24
Ketogenic diet, keto, ketosis, high fat diet - these term are used to describe the most googled diet of 2017. It’s not a new diet. It was first mentioned and used almost a century ago! Everyone these days seems to be getting into ketosis,out of ketosis or wanting to learn more about it. Why? Some benefits of properly implemented ketogenic diet include: No cravings and hunger Stable increased energy levels, no ups and downs, no crashes, no mood swings Better digestion Effortless weight loss Impro...
Oct 31, 2017•11 min•Season 1Ep. 23
Experiment, experiment, experiment - this is a short answer of course. But the truth is, until you give a few diets at least a 2-week trial, being really consistent with the rules you establish, until you experiment, you'll never know, no matter what the experts in nutrition field tell you, that's why some diets work for some people and don't work for others – there is no such thing as one-diet-fits-all. But besides that? Besides that, to learn what your perfect diet is, you got to: Educate your...
Oct 28, 2017•10 min•Season 1Ep. 22
In this episode I briefly talk about how cooking and raw food for metabolism and weight loss. Did you know that, for example, when you eat a cooked egg you absorb about 40% more protein compared to eating a raw egg? As it turns out, according to the recent evolutionary research, we homo sapiens, might have evolved as a cooking ape. Cooking our food (not only by temperature, but drying, fermenting etc.) allowed us to develop and sustain such a robust and hungry brain, that ultimately made us smar...
Oct 26, 2017•9 min•Season 1Ep. 21
3 major reasons: 1) your genetics (about 20% or less) 2) your microbiome (your gut bacteria) 3) your health (hormones, metabolic health, immune system, age etc.) 3 things you can do about it, to lose weight easier, reduce cravings, maintain a healthy weight effortlessly, get more from your exercise, have more energy: 1) Improve the quality of your diet: think quality over quantity, think nutritious FOOD (full of vitamins and minerals, fiber, essential fatty and amino acids) over supplements and ...
Oct 24, 2017•11 min•Season 1Ep. 20
A short summary for you guys, listen more for details if you want to build YOUR perfects abs but have been struggling with it for a while now. I used to run 10 K a day, counting calories, eating low fat diet and I never saw my abs. Now I don't run except for short sprints, I don't count calories and don't starve myself and I get to keep my 6 pack abs all year round. 1. Quality of your food matters more than the quantity of your calories. 2. You don't need to do hours of cardio to get lean and se...
Oct 23, 2017•9 min•Season 1Ep. 19
A lot of people who I work with can't succeed on a ketogenic diet aka high fat diet (weight loss), because they still eat too many carbohydrates from healthy foods like whole grain pasta or plain whole grains, or sweet potatoes and similar foods. Even carbohydrates from avocados and nuts add up at the end of the day! For anyone, who wants to succeed on a high fat diet, I'd recommend to stay at 50 net g of carbohydrates per day total - ALL CARBOHYDRATES COUNT. ALL OF THEM. (Make sure your bacon o...
Oct 21, 2017•7 min•Season 1Ep. 18
I'd definitely choose weight/resistance training, where I’d incorporate exercises to work on our sense of balance and coordination. This kind of training will ensure a healthy metabolism, strong bones for many years ahead, preserved and increased muscle mass and muscle strength, decreased fat mass The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat. Strength training increases the strength of connective...
Oct 18, 2017•7 min•Season 1Ep. 17
Intermittent fasting (IF) turns you into a more efficient fat burning machine, since your body has to learn how to function when food, glucose in particular, is not available. IF increases insulin sensitivity of your cells making them better and more efficient energy producers and users, that also decreases the amount of fat you store. IF increases growth hormone production that in turn makes you burn fat for fuel more efficiently, makes you preserve and build more muscle mass, making you a bett...
Oct 16, 2017•8 min•Season 1Ep. 16
And NO!, it's not to burn calories to allow yourself more cookies without getting fat. Reason 1. Exercise is the most effective way to stimulate your lymphatic system, that helps the body to get rid of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. Basically, without proper stimulated lymphatic system you gonna increase inflammation in your body (that is ...
Oct 12, 2017•5 min•Season 1Ep. 15
Do I want to eat more when it gets colder? I do actually. Especially when it gets really cold and my body fat is low – my appetite goes a few points up for sure. Do I gain weight though? Specifically fat? Not really. How do I manage to keep my six pack through winter and holidays and even manage to get leaner? I have a few tricks up my sleeve. Trick One. I stay active. Even though very often my motivation to move more does not align with my intentions, I still move – in the gym or outside. I sta...
Oct 11, 2017•9 min•Season 1Ep. 14
These are the foods I eat daily and make sure all of my clients eat them too regularly. If not every day, every other day. Why? Because there are essential nutrients that your body needs to get from food to function effectively, some in trace amounts, some in larger amounts. And some foods are proven to decrease your inflammation levels a lot (that increase in out society, that's why all the bellies), improve your energy production, normalize your hormones, improve your cognitive functions the m...
Oct 09, 2017•16 min•Season 1Ep. 13
The question I've been asked in different ways quite a few times this week. Short answer is NO. You got into trouble, putting on weight, getting unfit and unhealthy by doing "the old ways" Ever heard of Yo-Yo dieting? Going on a diet, losing weight, going back to the "old ways", getting all the weight and other problems back? All the diet work! While you are actually doing them. Of course some are healthier and easier to stick to than others but they all work. When you work. You can never go bac...
Oct 08, 2017•6 min•Season 1Ep. 12
Actually in most cases it's simple. I'm not saying it's easy, especially if you have eating disorders or unhealthy metabolism, or just been eating a lot of sugar and junk food recently, but the solution is simple. For weight loss phase eliminate: ALL ADDED processed and natural sugar (start reading nutritional labels and ingredient lists for hidden sugar), sweet fruit, liquid sweet calories ALL GRAINS and grain products POTATOES of all kinds Questions? Want me to talk about your confusions? SHOO...
Oct 07, 2017•6 min•Season 1Ep. 11
Protein + Fats + Vegetables (Fiber) Volume + Macro/Micro Nutrients = Satiety and Health My favorite version: Salad Mix, Favorite Olive Oil Based Dressing, Fatty Fish or Eggs Personal Favorite Extras: Some beneficial to gut flora foods like sauerkraut (probiotics), mushrooms (prebiotics, that feed beneficial gut bacteria), seaweed Wakame (source of iodine, calcium, iron, and magnesium, as well as folate, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, and vitamin B2, great to aid in weight...
Oct 05, 2017•10 min•Season 1Ep. 10
There is no question about it guys, when it comes to fat loss High Intensity Interval Training or Hiit is your best solution. You'll: burn more fat, improve your fat metabolism, improve your body composition, gain and retain more muscle, build up your cardio-vascular fitness faster, get your feeling-good hormones' boost, build up your bone density AND reduce your cravings. Based on Research: Martin Gibala, Ph. D. Joan Vernikos, Former Director of NASA's Life Sciences Department Questions? Want m...
Oct 04, 2017•8 min•Season 1Ep. 9
Most nutritionists start to dislike the word “healthy”, because it’s a very biased word defined differently by different dietary theories. A better term would be NUTRITIOUS foods. If you eat the most nutritious foods most of the time (amount of nutrients per calorie) ANDI Food Scores: Rating the Nutrient Density of Foods then YOU will be healthy. The trend now is towards whole, organic, unprocessed foods as healthy foods and moving away from reductionist approach of making carbs/fats/proteins go...
Oct 02, 2017•9 min•Season 1Ep. 8
I ditched these foods almost completely (except for the holiday treats) when I was 13. Maybe that's why I look younger, have so much energy and vitality so easily? AND have my SIX PACK 365 days a year? The foods are simple to guess but BE CAREFUL! They are hidden everywhere under different names and "healthy" labels. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weig...
Sep 30, 2017•6 min•Season 1Ep. 7
