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At Eating For Abs, we're dedicated to a single purpose — helping people reach their health and body goals.

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Ericka Goodwin ADHD Book

Addressing ADHD with Dr. Ericka Goodwin

Dealing with ADHD can be incredibly frustrating. Both on the part of the parent, as well as the child suffering from the impairment.

My guest in this episode is Dr. Ericka Goodwin, board certified psychiatrist and Eating For Abs student. I asked Ericka to join me to discuss her incredible children’s book, “How Amari Learned to Love School Again,” as well to help me understand the impact of ADHD on children and the family as a whole.

ADHD children's book

I shared my own experience, and got a great understanding of the variety of treatments for ADHD, the difference between the types of medications, and the many treatment options which include therapy, medications, and school (and at home) accommodations.

This is a great episode to share with your family.

For guidance establishing great health and getting in the best shape of your life, visit our services page.

-Coach Be Moore

PS: Wu-Tang is for the children.

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Reversing Hypertension “If you don’t fix it, I’ll have to.”

There is no magic formula when it comes to reversing hypertension.

You should start, of course, by consulting your physician. Next, work to add healthy behaviors to your life that are tried and proven. Quit smoking, and reduce alcohol intake.

According to her physician, Whitney’s hypertension status was urgent, and as a result she was committed to doing the work.

Due to the volume of real conversations and consistent hard work we’ve done together, Whitney and I became good friends. This happens often especially in 1-on-1 coaching, which was required to help Whitney make the behavioral changes to keep her off hypertension medications, and eventually helped her lose weight, get stronger, and KEEP the pounds off.

Whitney convinced her doctor to give her the chance to make lifestyle change, because it was important to her to not become reliant on medications if she could avoid doing so.

Here is her story, including how she has gone on to drop over 30 pounds, build strength, and feel great.

Link to episode

Whitney made reversing hypertension her top priority. The chart below shows her progression toward a healthy blood pressure over time. These readings were recorded during her recurring physicians visits. Notice her progress didn’t come in a straight line. Consistent work and patience are required.

reversing hypertension chart
Whitney hypertension lose weight

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How was Austin Revive? Food + Fitness Event Recap

Austin Murals

 

Austin Revive was fantastic.

Our inaugural retreat, was an extended-weekend full of love, fun, movement, great food and the creation of new friendships.

It’s easy to find tasty food made from whole ingredients in Austin. This is partially due to the Tex-Mex and tacos, most of which boil down to grilled protein, onions, peppers, beans and cheese. I’m not mad, however we did also find what might be the best salad in the city, and green smoothies were on the menu.

We chose October in order to dodge the months when Texas heat is at it’s height and to give us the opportunity to enjoy outdoor adventures.

 

Touring Austin

 

Austin has outdoor activities galore; from hiking, to water sports, swimming and biking, we did it all. And we found our way indoors to enjoy yoga (yes, it was hot yoga, and I didn’t know in advance, but seriously it was fantastic), a mobility / stability session, and weight training.

For attendees, every morning began in the kitchen. Music was playing, some camped in front of the microphones at the podcast station to share experiences, and everyone’s hands were busy in the preparation of breakfast.

The kitchen is the social center of most homes for good reason. Homework can be done on the table, or maybe work for the business, and we prepare that which literally fuels our cells in that space. It makes sense that we’d unplug and spend some real time there.

Time to move

Our home-base in Austin offered something needed: perspective.

Headquarters was a fantastic home in the hills, with sunset views daily. Not to mention our incredible pool, patio, and outdoor eating space.

The real treasures on the retreat were the conversations that happened organically during the downtime and drives that connected events on our schedule. “What and who is important in my life? What are the reasons I’m here this week? What do I hope to come away with?” Hearing those conversations in real time, knowing we’ve created that space is a good feeing.

 

Austin views

 

Austin Revive was a success, and we’re looking forward to the next opportunity to connect with you.

Be sure to join our nutrition and training course, to meet great people intent on loving long lean and healthy lives.

 

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Mark Petersen

Lessons on Change, From a Spartan Beast – Coach Be Daily

Mark Petersen

This is a segment of an article that came up in my morning reading today. It’s written by Spartan Race, Triple Trifecta finisher Mark Petersen. This is the elite level effort in the Spartan Race world. Mark, a cancer survivor and amputee competes and works to help people experience and complete in obstacle course races.

For those of us working to be the healthier, stronger, smarter, more compassionate, BEST versions of ourselves, you’ll find value in his approach to making change.

-Coach Be

“The key to different results is in taking different actions — and that requires a change.”

Sometime during the drive or walk home, the grocery shopping or during any of the other mundane things that person does after the event, a person has to make a decision to change.

Before you start making a change, you need to understand what that change will COST you.

If you decide that you need to hang on a bar for an accumulated 5 minutes every day this week, you will need to know what you’re going to have to give up to achieve it.

Do you have a bar to hang on at work or wherever you will be every day this week?
If you do, great! Divide up the total time into increments and spread it out through the day. If you need to get more creative, it might cost you.

Traveling by air all week?
You will need to hang from the bars on the airport tram during your speedy shuttle to the baggage claim. You’re giving up some of your pride as other people smirk.

Does your hotel have a gym?
If not, you will need to source the local park or hang from that tree outside your new client’s office. Have fun explaining that. (I mean it. Have fun.)

You can apply this same idea to every other area you need to change, but you NEED to apply it to make the difference.

That’s the first step in your journey upwards. Good luck.

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Coach Be: Daily

How to Make Big Gains on Your Week OFF – Coach Be: Daily

I’ve been on travel for the past week and a half, and am now back home in North Carolina.

I walked into the gym I attend in Durham today to find it completely empty. That’s not normal but it’s not a shocker either as I tend to do things on “off” hours.

Then I remembered that this week at PRIME, the earth has stopped spinning. Or maybe it’s that rivers are flowing up hill, or cats are barking and dogs meowing.

This week is a mandatory break for the training staff, which means no group classes.

How would or should you handle that?

If you didn’t know, the numbers say that we gain more weight between thanksgiving and New Year’s Day than we lose all year!

So what the heck would YOU do, now that we’re in that time frame and training is off for the week? How would YOU keep the momentum going?!

I’ve got a few suggestions… things that I would tell my 1-on-1 training and nutrition clients if they told me they were traveling, or hurt their pinky, or they were just generally expecting to be off schedule.

Ask yourself this question…

“What’s the BEST I can do?”

Too often I find we spend time focusing on what’s not perfect and it throws us for a loop. A buddy of mine often says “Between all and nothing, nothing typically wins.” What he means is the perfectionist approach is a losing one.

This is why I we don’t like the “just give me a meal plan” approach. When the meal plan calls for 4 eggs and you’ve only got 3 at the house, people tend to chalk up the whole meal, then the day, as a loss. “Oh well, this is a bust. I’ll start tomorrow.” And down goes Frasier.

So ask yourself, give the situation, “What’s the best I can do?”

Next up…

Make a SHORT list.

They can be things like:

  • I can go in at my normal time and do cardio this week
  • I can repeat one of my favorite previous workouts, or
  • I can squeeze just 20 minutes in a day of screen free, deliberate exercise

Keep the list short, simple, and easy to achieve.

And consider reframing the problem.

So you’re away from what’s become ideal or just normal. Maybe that’s a GOOD thing.

How about looking at the issue from another perspective, like:

“I normally train 4 hours per week. I can use that time this week to focus on what I’m eating.”

You may have the time to cook a few very simple meals. Or you can use the time to grab a black trash bag and clear out the setbacks living in your kitchen cabinets and freezer. There’s link on this page to a grocery list that I keep handy.

You can focus this week on stress reduction. The gains you make there will speed up your progress in every other area of life anyway. That’s a great use of time.

Or if time is just nonexistent, take a step back and forgive yourself. Go back to step 1, and pick a time free options like tracking your water intake, or choosing vegetable bases for every meal this week. That may be the best you can do.

Overall…

We have various areas of our life that impact our fitness and health goals. If they were already awesome then you would be an Olympian. (I know there are several OLYs reading this. I can hear your brains already considering your snarky response.)

Overall, look away from what’s “missing.” What’s available to work on right now? Make a list. Keep it short and simple. Go get your gains, the problem is temporary.

Contact me when you’re ready to work the plan.
-Coach Be

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The Wedge

The Thin Edge of the Wedge. – Coach Be: Daily

Change can be difficult at times, and it’s only made more so by our instinct to take on too much at once.

So you want to lose weight? Sure, try starting a training regimen, eating way more vegetables, drinking more water, fixing your sleep issue, and cutting way back on sugar… RIGHT NOW.

How long do you think that effort is going to last? Based on my experience I’m comfortable saying “not long.”

Taking on too much at once may as well be THE recipe for short term disaster. But there is a better way.

“The thin edge of the wedge,” in change management refers to an action or procedure of little importance in itself, but likely to lead to more serious developments.

With wedges, there’s a narrow edge and a taller one. The more narrow the wedge, the easier it is driven forward. As the wedge is driven forward, big change happens.

So when it comes to making big change that lasts, don’t look to the most possible. You’ve tried that before and we know how that works out. Instead, look to commit to and master the single item. As a matter of fact, commit to committing first. Start with ONE positive behavior and make its daily execution non-negotiable.

As that get’s easier, add another.

That’s the way to lasting improvement.

-Coach Be

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Prepare for Fat Loss – Coach Be: Daily

“When you STAY ready, you don’t have to GET ready.” – Will Smith

Similarly, when foods that will help you move toward your goals are readily available, you’re more likely to eat it.

When that stuff is less convenient we’re more likely to dive head first into something that slows down our progress or put us in reverse.

Here are two steps that will make things easier:

  1. Visit this page and download my fat loss grocery shopping guide.
  2. When you bring groceries home, prep them right away.

So after shopping, devote a half hour to washing and prepping food items before you put them away.

Wash and rinse veggies and fruits, and set them in appropriate storage. Consider bagging and seasoning meats, and boiling eggs in advance. Use your salad spinner to wash and spin greens for easy use later.

This short time investment will save you hours, thought, and regret later as EVERYTHING is easier and ready to use.

As an example, when I was home at my parents last, I noticed that my mom dices onions, puts them in small zip lock bags, and stores them in the freezer.

Make sense? Of course it does.

Have a great day.

-Coach Be

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Feeding Growing Teens – Coach Be: Daily

Hey folks, I hope you had a good weekend.

This weekend my family celebrated the 16th birthday of my oldest son, Amir, currently working to eat me out of house and home 🙂 In honor of his birthday, I dedicate this episode of CBD to feeding hungry teenagers.

Teens are fueling a series of massive growth spurts due to puberty. They need dietary support to fuel the massive growth demands.

Here are a few key steps that I’ve been taking around the house to ensure that they get what they need to capitalize most:

Keep the rice pot working. Energy demand is high for active teens. Complex carbs like brown rice are easy to keep readily available without having to stand by the stove. Get a rice pot or a pressure cooker.

Beans of all kinds. Beans provide plant based protein, energy via complex carbs, as well as dietary fiber. They are also very easy to prepare daily for quick grab by your big eaters.

Walnuts and fish oil. Fat soluble vitamins A, D, E and K require healthy dietary fats for absorption. There are abundant benefits of adding both of these to your growing teen’s diet, but we’ll stick with just these two today.

A high quality multi-vitamin. Not that these will replace the need for a colorful, nutrient filled, diet filled with fresh vegetables and fruit, but these will provide a layer of nutritional insurance.

I’ve posted links to a few of my favorite products here. You’ll find them helpful.

Good luck!

-Coach Be

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Artificial Food Colorings – Coach Be: Daily

Continuing on the topic of deciphering the cryptic, coded nutrition labels on our food packaging, today we’ll cover food dyes.

Keep an eye out and avoid foods with any of the following on its label: artificial color added, a color followed by a number, or color added.

Artificial colorings are capable of damaging our immune system, speeding our aging process, and possible collations with cancer.

It should make you wonder about the reasons our foods are colored, given the harmful impact of these coloring agents. What does it say about us as consumers if we prefer our butter more yellow and are willing to pay with our health?

It’s time to do things differently.

Start today.

-Coach Be

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You’ve got to read the labels – Coach Be: Daily

What we eat makes a huge difference in pretty much every area of life you can imagine.

From our immunity to sickness and disease, to our ability to move efficiently, to how our skin, hair and nails grow, and on to the shape of our bodies. Eating matters.

That being said, the minute we move away from things with no ingredients (like say a strawberry, or salmon) to packaged goods, we open ourselves up to the unknown.

What’s really in that cookie, that pot pie, or even that loaf of bread?

To know we’ve got to read the labels. Beyond just reading the words, it’s important to know that additives like food colorings, preservatives, flavor enhancers, emulsifiers and thickeners are foreign to us. They increase our toxic load and move us toward sickness.

We’ll cover this in more detail soon, but for now just know that simple is better.

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-Coach Be

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Whoever smell’t it, dealt it – Coach Be: Daily

It’s normal to pass gas.

Yes falls, the ladies DO toot also, no matter what you believe when you’re dating in your 20s.

Super frequent gas, or bloating isn’t normal, however. Chances are it’s your diet. Processed snacks, excessive sugar, dairy and wheat are common problem starters.

Want to turn things around? Here are a few steps:

Relax and slow down. Eat slowly. You’re food isn’t going anywhere unless it’s alive and has legs. (Side note: have you seen the video circling the net of the squirming octopus dish in Japan?)

Try a digestive enzyme supplement with your meals.

Eat dinner early. Eating late can lead to indigestion and diminished absorption of nutrients by depleting stomach fluids when they are going in to rest mode.

Eat smaller meals. No need to stuff yourself. Food is plentiful.

-Coach Be

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Tea vs Stress – Coach Be: Daily

This weekend our friends at Brooklyn Tea hosted a rooftop tea party to acknowledge the launch of BrooklynTea.com.

I’m excited to see passionate people share their passion with the world, and also to see the impact that tea education can have on Brooklyn, NYC, and the world.

I talk about the health benefits of having a green tea habit often. In my home I keep a pitcher of fresh brewed green tea on the refrigerator door.

In addition to green, herbal teas can be beneficial by relieving symptoms of stress. As my buddy says, “Stress isn’t taking any days off. We can’t afford to either.”

Herbal teas are made from the flowers, leaves, seeds, stalks and roots of plants. As a result they contain nourishment for our central nervous system.

Try slowing down. Turn off the screens. Brew and enjoy a cup of one of the following herbal teas:

  • Camomile
  • Gensing
  • Hops
  • Kava
  • Valerian
  • Passionflower
  • Lemon balm

Let me know what you try.

-Coach Be

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Nourish Your Million Dollar Smile – Coach Be: Daily

Who do you think has the better smile, me or Jill? I’m betting on her. She gets paid to look incredible, meanwhile I’m the guy telling you to put the cake down 😉

Our teeth require similar nutrition as required to build strong bones.

Good sources of calcium include:

  • Sesame seeds
  • Quinoa
  • Dark leafy greens like collards, kale and mustard greens
  • Seaweed
  • Edamame

Though dairy products contain significant amounts of calcium, they are inefficiently absorbed by the body, so look to plant sources for a better option.

Other vital minerals for healthy teeth include magnesium, and silica, both which are available readily in vegetables and whole grains.

Have a great day.

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-Coach Be

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Growing Healthy Nails – Coach Be: Daily

You know those white spots On your nail? They’ve been showing up for years, so much to the point that you probably don’t notice them anymore, right?

Despite what you’ve heard about calcium deficiencies etc, those are typically the result of some simple physical trauma to the nail bed. Smashed your finger in a drawer 6 weeks ago? Probably.

However if your nails turn distinctly white over time, you’ll want to see your physician as that can be an indication of a larger problem, possibly connected to your liver.

Growing healthy nails is, as we say, an inside-out job. It’s heavily dependent on our diet.

As with our hair, nails require protein and minerals to grown strong, and flexible.

Be sure you’re getting an abundance of whole food proteins as found in beans and legumes, lean meats, and consider adding sea vegetables to your daily diet.

Y’all welcome.

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-Coach Be 

 

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Your Thyroid and Your Waistline – Coach Be: Daily

Did you know…

The thyroid gland controls the metabolism of your body by regulating energy production and oxygen uptake.

Stress can negatively impact thyroid function (do a little side reading on stress chemistry and the fight or flight response.)

Overstimulation of the thyroid is caused by sugar consumption, caffeine and alcohol consumption, sending the thyroid into a state of exhaustion.

This leads to weight gain.

So the next time your favorite bakery send you a coupon for coffee and donuts, consider passing. When it comes to chemistry, the answers aren’t as simple as walking it off.

-Coach Be

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