Main guidelines: The greener the vegetables the better The more uncooked the better More color usually means more calories and carbs Above the ground for vegetables usually means less carbs – think leafy greens, cabbages etc. VS potatoes, beets, carrots. For detailed and complete list of veggies, veggies I eat daily send me email to Angela@CreateYourself.Today with the subject “VEGETABLES” Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First Change Lea...
Jan 06, 2018•9 min•Season 2Ep. 6
Because vegetables especially rich in fiber, that your gut bacteria, trillions of cells that outnumber your human cells 10 to 1 (yes, you are only 10% human), that your gut bacteria NEEDS to survive and prosper, providing you with 90% of your feel-good hormone serotonin, with short-chain fatty acids, with vitamins and hormones, that regulate your hunger, keep you disease and inflammation free – if your gut bacteria is not nourished and well-fed, you will feel hungry, low on energy and your healt...
Jan 05, 2018•7 min•Season 2Ep. 5
We all have more than enough knowledge to live healthier, to eat healthier, to get fitter, to improve any area of our life. Information age gave us all the knowledge we’ll ever need. But how do we translate that knowledge into habits we keep for life? How do we stick with our best intentions and healthy habits? Our New Year Resolutions? How do we do, what we know we should do every single day? Here is my answer. It’s proven to be one of the most effective strategies by psychologists to change ou...
Jan 04, 2018•7 min•Season 2Ep. 4
A new book came out just in time for my seasonal fast. A Longevity Diet by Professor Valter Longo that is about fasting practice based on research and diets of centenarians across the globe. 5-day protocol when you eat 800 calories, from vegetables and healthy fats like nuts and olive oil. No animal protein. (I'm doing my own version of it bit.ly/angelasfmd ) Why do it? Besides obvious restart of your health journey and loss of holiday weight? Activation of Stem Cells Rejuvenation of organs and ...
Jan 03, 2018•8 min•Season 2Ep. 3
All about one of the worst abusers in modern diet that causes or contributes to everything from inflammation to heart disease, to cancer, to dementia and memory loss, to DNA damage, to poor sleep and fatigue, to weight gain... Studies say vegetable oils make as much as 70% daily calories consumed!!! VEGETABLE OILS: Canola Oil Corn Oil Soybean Oil “Vegetable” oil Peanut Oil Sunflower Oil Safflower Oil Cottonseed Oil Grapeseed Oil Margarine Shortening Any fake butter substitutes And they are EVERY...
Jan 02, 2018•9 min•Season 2Ep. 2
Download full report with all the resources, links and details following the link. Or go to http://www.createyourself.today and subscribe to get your report delivered to your inbox shortly. BEST EVER 2018!!! #2018badass !!! Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation Consultant EXECUTIVE & OPTIMAL PERFORMANCE COACH...
Jan 01, 2018•11 min
I love love love ketogenic diet for SO MANY REASONS! It's the most googled diet of 2017 for A REASON! > GOOGLE IT! ;) To avoid mistakes and make your journey into ketogenic diet easier and more enjoyable keep in mind next things: 1. Eat your veggies. In fact, LOTS OF THEM! Ketogenic diet is not a meat-and-fat diet. Non-starchy low carb veggies. 2. Ketogenic diet is NOT ALL-THE-FAT-YOU-CAN-EAT-AND-DRINK diet. Watch how much you consume. You still can get fat. Even though disaster-pants situati...
Dec 30, 2017•15 min
What is Intermittent Fasting? What is it good for? Why do it? What is it not good for? How to do it the best way? How I do it. Listen to learn!!! 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, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-...
Dec 29, 2017•8 min
I've been doing it for ages! This is one of the tools that helps me to ALWAYS succeed as in my healthy eating game. I win EVERY SINGLE TIME WITH THIS ONE TOOL. Healthy eating, weight loss, fat loss, it's all has NOTHING to do with willpower. It has EVERYTHING to do with habits and routines you use. Listen. Do you shop like I do? Maybe that's the reason why I succeed with my healthy eating habits and you don't. Would you go shopping for the next business strategy without a goal and game plan in m...
Dec 27, 2017•7 min
You might not believe that low carb diet works for everyone, just like you might not believe in global warming. Or you might believe that miracle will happen and you'll finally lose weight in New Year doing what you've been doing never changing anything - just like once you believed in Santa. But that doesn't change the fact that what you believe in is ONLY valid when reality proves it. This holiday I want to give you a gift - a tool to be 100% in control of how you look, how much fat you carry,...
Dec 26, 2017•7 min
Energy, motivation, good mood, creativity - they are not as meta-physical as you might think. Until I added these five foods to my diet I had mood swings, energy dips and lack of motivation periodically AND cravings for junk food (that I thought were my needs to "unwind"). Now my energy levels are up all the time. I forgot what depressive blues are. I feel good about myself and my life. I have no cravings and often wonder where did all my hunger disappear. 5 foods, you can find some version of t...
Dec 23, 2017•13 min
A lot of people are actually good at losing weight and getting the looks they want. But a lot of people don't know how to maintain it. I believe a lot of it has to do with not being able to create a maintenance lifestyle, not being able to create a lifestyle that supports the body you got losing all that weight. No, you will never be able to keep your progress if you don't change your habits for life. Yes, believe it or not, maintenance is much easier then getting there. Key strategies for maint...
Dec 22, 2017•7 min
Listen to learn how to know, if you sleep enough and why sleeping enough is a better solution than eating enough. Find out, what my sleep-hack solution is for hunger management and reducing cravings whenever they appear - no food required. I'll be recording a LIVE episode of A BETTER SELF DAILY podcast this Saturday 10 AM Eastern. Submit your numbers or skype ID and I'll call you then to answer YOUR question about weight loss, nutrition, health, ketogenic or any diet, building muscles - anything...
Dec 21, 2017•8 min
Learn how to crave the good-for-you things, like exercise, instead of a cookie, ice-cream or Netflix binge-watching. The brain is a tool, that unfortunately most of us never learn how to use. Neuroscience gives us many tools to make our brain work FOR us instead of AGAINST us and our best intentions. Learn to crave exercise today! And get you BEST BODY EVER! Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the worl...
Dec 19, 2017•7 min
Want to lose weight? Get fitter? Start waking up early? Start meditating? Stop eating sugar? … If you want to change ANYTHING about yourself, about your behavior, if you want to change any habits, quit something and start something new, you got to understand one simple thing about your brain – your brain will move you towards, one way or the other, towards whatever you are thinking of the most. Your brain does not understand grammar rules and negatives. Your brain does not understand bad or good...
Dec 18, 2017•7 min
Listen to today’s episode to learn why so many people always feel hungry, why so many people have cravings all the time, why people are never satisfied with food wanting more, why we have to consciously limit our food all the time, why we can’t easily stick with a healthy meal plan… Listen to learn how to fix your never ending hunger and cravings. Shoot me email to Angela@createyourself.today to fix your daily essential nutrition. Questions? Want me to talk about your confusions? SHOOT ME AN EMA...
Dec 16, 2017•8 min
These are tried and proven personally and professionally methods I use when people are interested in weight loss without counting calories, portions, fats and carbohydrates. Depending where you start you might try 3 of them together. But for most people who are new to weight loss and healthy habits, or been trying unsuccessfully lots of diets, yo-yo weight loss-weight gain strategy, for most people I recommend implementing one level, sticking with it until it becomes second nature and you contin...
Dec 14, 2017•8 min
Guys, boys and girls, understand one simple thing, if you want to succeed in your healthy eating habits, in your weight loss and fitness transformation, understand one simple thing – most of the food on the shelves of the supermarket, 99% of it, is not suited for your long term consumption , I’m talking about packaged food of course, or I’d better say food products, products that have labels, names and require ingredient lists. You got to stop looking at the front of the box or package, you got ...
Dec 13, 2017•7 min
I used to give in to my cravings – I thought I needed a cheat day. I used to think I needed to work on my meditation and listen to some more Tony Robbins to boost my motivation and set my mind right. I used to think I needed to reduce my training and take a few days off before I can see any progress. I used to think I needed to make my diet even “cleaner” to break through my weight loss plateaus. ….. The solution, as it turns out, is much simpler and easier and elegant, and yet, most of us would...
Dec 12, 2017•6 min
Women do not get bulky because we train too much. We get bulky because we start eating too damn much! I’ve been training since I was 13 in the gym lifting progressively heavier – my max dumbbell shoulder press at the moment is 27.5 LB for example, and squats 25 KG + 50 LB and I still don’t get bulky getting leaner, stronger and tighter instead. Why? Because I watch what I eat and adjust my diet according to the results I see in the mirror and the direction I want to go. Women have just a fractio...
Dec 11, 2017•7 min
Tune in to today’s episode of A Better Self Daily show with fascinating scientist and great entrepreneur Dr. Jason McKeown MD to learn why you should care about things like neuroscience, vestibular nerve and your hypothalamus, if you want to turn your body and mind into your weight loss allies, not enemies. Jason is a Bachelor of Medicine, Bachelor of Surgery and Bachelor of Obstetrics from Queen's University, Belfast. He is a member of the Association of British Neurologists and the Royal Colle...
Dec 09, 2017•30 min
You can’t reach your goal by following “just eat healthy” principle. In fact, you can’t reach ANY of your exact goals by following ANY general principle. You need details. You need a plan. You need a strategy. You need to measure the progress AND your strategy. You MUST have your SMART goals. And the strategy MUST be SMART too! Specific: Goals should be simplistically written and clearly define what you are going to do. I need to have 11% body fat. Measurable: Goals should be measurable so that ...
Dec 07, 2017•9 min
Did you know, that … “Drinking coffee first thing in the morning does not wake you up, make you alert, or give you an energy boost. All it does, according to science, is raise your tolerance for caffeine so that you need to drink more and more of it to feel any effects at all. When you are about to wake up, your body releases stimulants to get your juices flowing and your heart pumping: a brew of hormones including insulin, adrenaline, and cortisol. Like most of our organs and glands, the adrena...
Dec 05, 2017•8 min
When you eat more protein than your body needs to replace and repair body parts, excess protein is largely converted into glucose and burned as fuel. AND highly processed protein, that we get in the form of powder, is turned into glucose, especially if there is enough protein already in our food, it is turned into glucose or blood sugar really easy, since the body has to do almost no work to digest that protein. That protein can easily contribute to spikes in blood sugar (especially if your prot...
Dec 04, 2017•7 min
Resistant Starch. By boiling your favorite starch foods like potatoes, pasta and rice, cooling them in the fridge and re-heating them before eating, we can increase the amount of resistant starch in those foods by about 50%. Keeping blood sugar levels and calories we absorb lower as much as 50%. Keeping blood sugar levels down is one of the major tools for effective weight loss (all the effective low carb diets), especially belly fat loss. Resistant starch is a type of starch that resists digest...
Dec 02, 2017•7 min
Forget about carbs or calories. Have you thought about your Iodine or Magnesium lately? 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, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation Consu...
Dec 01, 2017•9 min
The champions are: Olive oil, oily fish like sardines, mackerel, herring, salmon, grass-fed meat (2-3 times a week), eggs Cocoa (preferably in sugar free chocolate or cacao beans), tea, coffee, red wine (not too often and no more than a glass, with as little alcohol as possible) and other polyphenol rich foods Turmeric, that seems to be a real champion, when it comes to control of a good atmosphere of your gut neighborhood – it inhibits growth of bad-behaving guys, bacteria, parasites and fungi,...
Nov 29, 2017•11 min
Yes, your genes, your gene expression affects how lean you are or how easy you put on weight. No, you can't change your genes BUT you can change what genes are turned on and off by changing your lifestyle - your diet, your exercise routine, your sleep, your stress levels, your relationships etc. Special attention future MOTHERS! Your lifestyle, your diet choices, your nutrition affect how lean or obese your kids will be! *Hunger Winter Netherlands Questions? Want me to talk about your confusions...
Nov 27, 2017•8 min•Season 2Ep. 8
In my opinion and from personal/professional experience, eating nutritious whole foods, reducing your carbohydrates and eating more healthy fats in whole foods is the easiest most effective diet. It means eliminating all the added sugar and sweeteners, not eating sweet fruits for a while, eliminating all the processed foods and refined carbohydrates, all the grains and beans, all the starchy vegetables like potatoes. Basically eating lots of non-starchy green and colorful vegetables, raw and coo...
Nov 26, 2017•10 min•Season 2Ep. 7
If your BMI is up to standards and your weight is in a healthy range too, you might still carry excess weight and therefore not look that great. Make sure to measure your fat percentage , the easiest and more precise way is to go to a good fitness center and ask if they do body fat measurements with caliper or some more advance scanning technology and tools. Then compare your body fat percentage with the fat percentage of people or fitness models, trainers you want to look like. Second thing to ...
Nov 25, 2017•8 min•Season 2Ep. 6
