Mediterranean Me: Optimize Yourself, Optimize Your Life

Nestled in the heart of Tuscany, Italy, lies a picturesque town that seems to have been plucked from the pages of a fairytale - Colle Val d'Elsa. With its cobblestone streets, medieval architecture, and captivating landscapes, this under-the-radar Tuscan beauty offers visitors an authentic Italian experience that is both charming and unforgettable. Colle Val d'Elsa boasts a rich history that dates back to ancient times. The town's name itself, which means "Hill Valley of Elsa," pays homage to its strategic position on a hill overlooking the Elsa River. Its strategic location made it an important center for trade and commerce during the medieval period. Divided into two distinct parts - the lower town (Colle Bassa) and the upper town (Colle Alta) - the town has a unique character that is influenced by its historical evolution. As you ascend to the upper town of Colle Alta, you'll find yourself transported to a bygone era. The winding streets, stone buildings, a...

Nestled on the shores of the Bay of Kotor in Montenegro, the enchanting town of Perast stands as a testament to the country's rich history, stunning natural beauty, and architectural marvels. With its charming cobblestone streets, Baroque and Venetian-style buildings, and panoramic views of the bay, Perast is a dreamy gem that beckons travelers seeking a unique and tranquil experience. Perast's history dates back to the medieval period when it was a prominent maritime and trading center. Its strategic location along the Adriatic coastline made it a crucial hub for maritime commerce, attracting the attention of various empires and powers throughout the centuries. The town's architecture is a testament to this diverse history, featuring influences from Venetian, Austrian, and French periods. One of the most iconic features of Perast is its collection of well-preserved Baroque and Venetian-style palaces and churches. The town boasts a total of sixteen churches, many of which a...

My Thai: Chiang Mai and Phuket Thailand, known as the “Land of Smiles,” has long been a sought-after destination for travelers with its rich culture, stunning landscapes, and world-renowned hospitality. The warmth of the Thai people parallels the warmth of the sun. It’s sincere, automatic, and refreshing in its genuineness.  Two cities that stand out as prime examples of Thailand's unique allure are Chiang Mai and Phuket. These two cities, while vastly different in terms of ambiance and attractions, offer travelers an unforgettable journey into Thailand's diverse offerings. Chiang Mai: Where Tradition Meets Tranquility Nestled in the mountainous region of northern Thailand, Chiang Mai is a city that captivates visitors with its serene ambiance and rich cultural heritage. Known as the "Rose of the North," Chiang Mai exudes an aura of tranquility that is a stark contrast to the bustling streets of Bangkok. Here, time seems to slow down, allowing travelers to immerse the...

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Carbohydrates are generally classified into three main categories: sugars, starches, and fibers. You’ve undoubtedly heard of starchy vegetables and non-starchy vegetables. Particularly if you’re on a low carb diet, you are likely avoiding starchy vegetables for fear of gaining weight. Most of the carbohydrates in a typical diet comes from starch in breads, pasta, potatoes, and rice. I eat foods from this group daily and if you want to, but avoid them, I hope to help you out if you aren’t already aware of “resistant” starches. Starches have a more complex structure and are digested more slowly than simple sugars; this results in a slower elevation of blood sugar levels. The processing of different starches differentially impacts blood sugar levels; more processed foods, like white bread, pasta, and rice, that have been stripped of components like fiber, break down quicker and have a greater impact on blood sugar levels. This is a key reason to restrict consumption of ultraprocessed fo...

Peppermint has a wealth of phytonutrients that can enhance your overall health, as well as support your weight loss efforts. Peppermint is an incredibly versatile herb and one of the most widely-used herbs in the world. Peppermint oil simultaneously exerts energizing and calming effects. Simply the scent of peppermint has been shown effective in not only reducing cravings and appetite but resulting in lower intake of calories as well. Studies on peppermint inhalation demonstrated not only consuming significantly fewer total calories following inhalation sessions, but fewer calories specifically from total fat, saturated fats, and sugars, as well. It is noteworthy that participants also rated their hunger levels as significantly lower compared to test subjects. Peppermint is also loaded with catechins, the active ingredient in green tea demonstrated to reduce body weight. Evidence supports the anti-obesity effects of catechins, which have strong antioxidant and anti-inflammatory proper...

Regular physical activity is my lifestyle prescription for wellness; it’s not only integral to physical fitness but mental wellbeing as well. It’s also a primary key to achieving - and maintaining- a healthy weight. Our relatively sedentary lifestyles are a significant contributory, if not the primary causative, factor in our worldwide weight epidemic. Fat is not mysterious; it’s unused energy. Weight loss is not mysterious; use the energy to lose the fat. Eat less (calories) to store less fat. You can actually eat more food in terms of volume and still lose weight if you focus on nutrient-dense foods. The benefits of physical activity go far beyond mere weight loss. Physical inactivity , in and of itself, is inflammatory and is an independent risk factor for our top killers , like cardiovascular disease. This is incredible news since this is a readily modifiable factor.  We may have an onslaught of conflicting recommendations regarding which diet is best, but it is fairly well uni...

Eating grapefruit has a long-standing reputation as a weight loss aid. Many essential oils also show promise as useful adjuncts for weight loss, including pink grapefruit oil. In animal studies, the mere scent of grapefruit oil effectively reduced appetite and food intake and induced lipolysis/fat-burning, potentially enabling it to positively affect both the “calories in” and “calories out” portions of the weight loss equation.  Grapefruit oil has demonstrated positive impacts on metabolism and fat mass in human studies as well; it is thermogenic and cannot only induce fat burning but also inhibit adipogenesis (the formation of fat cells). It can stimulate the sympathetic nerves innervating both metabolically-active brown adipose tissue and white adipose tissue (“WAT”, the yellowish fat we’re more familiar with). A study in postmenopausal women showed significant decreases in subcutaneous abdominal fat and waist circumference after grapefruit oil massages, as well as improved body...

Milk thistle (also known as “holy thistle”) is an herbal remedy that has been used for over 2,000 years, primarily for liver and gallbladder support. Its main active constituents are collectively referred to as “silymarin.” The liver creates a lot of free radicals (and potential oxidative stress) from metabolizing toxic substances. It requires a lot of nutrients, including antioxidants, to optimally perform its incredible range of functions. Oxidative damage and chronic inflammation are both strongly associated with excess weight challenges as well as virtually all chronic degenerative non-communicable diseases. Silymarin (the active constituent in milk thistle) is a potent antioxidant and also has anti-inflammatory properties so it enjoys my favorite “dynamic duo” status.  The liver is our main fat-burning organ ; supporting the liver can have substantial direct, and indirect, benefits for weight loss efforts and a suboptimal liver can severely impede weight loss efforts. Milk thi...