Eating breakfast cuts inches off?

Wanna get slim and lose some weight? Eat good breakfast!

We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.

What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.

Fitness is not about being better than someone else…  IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
— Gordon Slanquit, Personal Trainer Association

When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.

Do this routine two to three days a week, but vary the volume of sets based on feel.

But, don’t stop after the workout ends. Use your arms throughout the day: make a fist, lift objects, glove up and hit a bag, carry your office bag with your grip, not your shoulder.

Here’s how it works:
Perform the first three moves one after another (Handstand Pushup Hold, Pledge Plank, Barbell Curl).
Rest 45-60 seconds between exercises.
That’s one set.  Do up to 5-8 sets of these. Then, move on to the final two moves. Complete as many sets as possible with 30 seconds rest maximum. “You go until your form breaks, meaning you have nothing left”

Holistic Nutrition Program

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A Healthy, Comprehensive, Cutting Edge &

FREE Nutrition Program!

Read about the SCIENCE of this program here.

If you want to optimize your nutrition ratios, go here first.

***All foods referenced are organic, free range and NATURAL*** 

Below is the general food list:

to find a more specific list that matches your blood type, click below.

BLOOD TYPES                    A                    B                    AB                       O



For more read here.

Primary Energy

Secondary Energy

  • Sun
  • Fun
  • Love
  • Family
  • Career
  • Friends
  • Oxygen
  • Sexual energy
  • Earth’s energy
  • Physical activity
  • Spirituality/God/etc.
  • Food
 70-90% Total Energy Source 10-30% Total Energy Source


  • Fruits
  • Veggies
  • White rice***
  • Honey**
  • Potatoes, sweet potatoes, pumpkins, squashes and yams
Fruits & Veggies
  • All fruits, veggies and tubers

*Chicken meat has a high Omega 6 ratio, especially dark meat and skin, which is why it is a secondary food.

**Only if you are relatively healthy and active

***White rice is the least nutrient-dense carbohydrate here so it should not be a staple.

SECONDARY FOODS (choose only one of the following, per day)

  • Chicken*
  • Beans/Lentils
  • Macadamia nut oil
  • Nuts & seeds
  • Avocados
  • Cottage cheese
  • Dried fruits

1-Day per Week Foods – THE CHEAT DAY

  • Anything you want! Bread, cake, etc. Reward yourself for staying true to your goals – unless of course you don’t like it or it upsets your stomach. The goal is that this day becomes healthier and healthier as you become healthier.

AVOID (unless it’s your cheat day)

  • Processed foods (if you have to ask, it’s processed)
  • Vegetable and industrial seed oils
  • No-No list
  • Cereal grains
  • Candy and processed sugar, even the “healthy” sweeteners
  • Wheat, oats, barley and natural grains
  • Foods that make you bloated
  • Diet or regular sodas (this is a HEALTH program)
  • Alcohol – If a glass of wine or beer a day helps you unwind and feel better, then do it. This is not a diet; it is a nutrition program that you can mold to meet your needs. Moderation is king. Just know that alcohol affects your digestive juices immensely especially if you already have poor digestion.


1) Eliminate, Cleanse & Reset

2) Reintroduce

3) Refine (correct & continue)

1) By starting the H2 Nutrition Program, you will undoubtedly be eliminating some crappy foods from your diet. This will automatically initiate phase I by naturally cleansing the body and resetting it to where it should be – this is the most difficult yet imperative time for any nutrition program.

If you are relatively unhealthy, this can be an unpleasant process that proves too much for many people to overcome because of the symptoms associated with detoxing and withdrawals – so hang in there, use your cheat days and do whatever it takes to stick with this program until it becomes a lifestyle.

2) Once you have eliminated unhealthy foods for at least one week, ideally three weeks, you can introduce them back (if you think you can’t live without them or you want to test food sensitivities), one at a time to see how your body reacts. You may find that foods you ate everyday are the cause of bloating, cramping, aches and pains, fatigue and mental fog.

This process will tell you if you are sensitive to specific foods and therefore should stay away from them and only eat on occasion. You can eliminate one or more foods at a time, but only reintroduce one at a time, in order to observe the true affects of that specific food without any interference from other foods being reintroduced.

3) This is a journey that can take a lifetime, so sit back, relax and enjoy the ride. If you observe your body and stay dedicated to improving your health through nutrition then you will find the best foods for your body and lifestyle. This is ONLY done through trial and error of your own efforts. You can learn more detailed ways to cleanse the body here.


  • This program is for relatively healthy people who are free of major diseases. If you have diabetes, hypothyroidism, metabolic syndrome, candida overgrowth, gut dysbiosis, etc., then you may need to modify accordingly, which of course takes a lot of research on your part or working with a professional. Go to the Vital Statistics and Tests for Optimum Health page to learn how to figure out how healthy you really are and go here to learn how to troubleshoot high cholesterol.
  • Match your carbohydrates and serving size to your energy expenditure, i.e. if you sit all day you don’t need a lot. Carbs = fuel.
  • Don’t eat big dinners or dense foods late at night.
  • This program is basically void of grains, but if you tolerate some NATURAL grains in your diet, stick with them. Just don’t eat them because you heard they were good for you though, because for most people they are not, especially the way they are prepared these days.
  • Not all vegetables are easy to digest and some have a lot of indigestible fiber that leaves some people bloated and gassy. If that is you, and you know what veggies I’m talking about, avoid them because they are rotting in your gut and causing health problems.
  • As mentioned above, fiber can be an issue, so understand that fiber-rich foods and grains can be the cause of many stomach and health problems. Read more here on The Fiber Menace.
  • Nuts and seeds are high in Omega-6 fatty acids, which promote inflammation, so limit yourself to about 4oz per serving daily and make sure they are prepared properly: read more here.
  • Do not eat a food often if it is an avoid food for your blood type
  • Make sure to have some type of carbohydrate with each meal, otherwise your blood sugar can drop and you are prone to hunger, fatigue, cold hands, headaches and more.
  • None of this nutrition program will make you healthy if you don’t eat and sleep on a regular schedule while managing your stress.
  • What you eat for breakfast is your foundation for the entire day; make it count.
  • If you don’t have time to eat right or prepare your own foods then be prepared to make time later for treating the diseases poor nutrition causes.

Protein – Fat – Carbohydrate Ratios

Don’t believe any of the pre-fabricated ratios promoted out there, i.e. the 30-30-40 diet or whatever. We are all different – our own body can even change its needs for certain nutrients on a day to day basis. For this reason, it is up to you to observe your body and how it reacts to different ratio’s of fats, proteins and carbohydrates, and then notice how it can change on a given day depending on the season and your activity level. The blood type foods give great hints to what direction your body likes to balance itself.

You may need to log your meals and post-meal symptoms for awhile to get a good idea of the best ratios. If you are bloated and sluggish after a meal, it is the wrong ratio ,and/ or the wrong foods.


Depending on your history (antibiotic use, infections, exposure to toxins, poor nutrition, etc.) or blood type, you may be very sensitive to certain foods. Only your own observation and intuition will tell you which foods, as food allergy tests are very inaccurate, no matter how good they say they are.

For these reasons, please be aware of how your stomach reacts to the following foods – if you are sensitive to any of the following, eliminate them until you figure out the cause, which could be many things and often takes the detective work of an experienced, holistic health care professional. Or, you may simply need to balance yourself for awhile and heal your gut, then all of these foods will become easier to tolerate.

  • Cow’s milk and dairy
  • Beans and lentils
  • Seeds and nuts
  • Gluten
  • Soy
  • Chocolate
  • Coffee
  • All cereal grains
  • Quinoa, amaranth, buckwheat, etc.
  • Tapioca
  • Rice
  • Potato
  • Corn
  • Sesame



At Hallford Health we love options so I have a bunch of nutrition tools for you to try out and see which work best for you. These links will take you to my main nutrition blog; try to learn and apply a new tool every week, eventually utilizing as many tools as possible, on a daily basis.


Healthy Attitude Test

Health = Attitude

Time to get excited because you are about to take the Healthy Attitude Test and learn how to create supportive thoughts and beliefs that will improve your health instantly.

Okay, let’s keep this quick and simple, otherwise this topic deserves multiple books to talk about it.

There are many different attitudes we could talk about, like attitude towards yourself and others, or attitude towards your job and life in general. But we will save those for another time and focus on why you are here, which is your attitude associated with HEALTH.

You could be doing everything right (or so you think) for your health. Eating right, exercising, resting, but…because you have a glitch in your attitude that affects your well being, your health suffers. It may suffer so much from this one component that all of the rest can’t help you lose weight, feel great or fight off illness.

That’s how powerful this component, attitude, is.

                 The goal is to balance all components of health (find them here) so that your health is HOLISTIC and comes from your mind, body and spirit. Each one has its own energy that nourishes and completes the body. Good nutrition is great, but doesn’t go very far if you are full of hate, judgement and resentment.

Everything is energy. If you can’t let go of mental baggage, is it very hard for the body to let go of physical baggage (weight).

                Here’s the kicker – these thoughts are NOT YOU. They were planted there at some point in your life by someone ELSE, like T.V., school, friends, parents, newspaper, etc., and now they are stuck in your head floating around for you to call your own. We have probably all been called stupid, fat, ugly, skinny, or whatever at one point in time, and unfortunately, some of us still believe it 10-90 years later.

This is where affirmations and practicing new thoughts come to the rescue. These are simple and proven ways to change your habits, thoughts, beliefs and actions, and all you have to do is spend a few minutes each day on them.

Below in the Healthy Attitude Test you will find questions that expose some of these deeply rooted thoughts and beliefs that stop you from reaching your potential. Once you figure out these “weeds”, you can build a program for yourself that involves changing weeds into seeds that will actually HELP YOU GROW beyond your current state and potential. It is like super-injecting you with positive thoughts and energy.

These techniques have been around for many years and are the most effective behavior change strategies ever known for self use.

Ever wonder why you or others dislike or make fun of healthy people? Or why you think health food is for rabbits and “real” food is for “real” people? Trust me, the body does not think like this when you start out in this world. It was trained to think like that, and it can and should be untrained, otherwise health is unachievable in the mind because it sees health or healthy people as undesirable.

Many people think, act, eat and cook just like their parents, not even considering the fact that eating fried foods makes them lethargic and congested and that judging people only feeds their insecurities.

The great news is that you have a choice, and with a little help, you can learn a method for finally achieving your goals.

We must train the brain to be healthy or whatever the goal may be. That is where this program comes in and identifies and pulls weeds (unsupportive beliefs) and plants new and supportive seeds (beliefs).

Healthy Attitude Test

Rate yourself from 1-10 for each of the following statements.
1= 100% Disagreement     10 = 100% Agreement

  1.  ___ I exercise too much/not enough/inconsistently/not at all because ________________.
  2.  ___ I don’t enjoy my health.
  3.  ___ My health is not very important to me.
  4.  ___ Exercising will not improve my health.
  5.  ___ Proper nutrition is not very important to me.
  6.  ___ Proper nutrition will not improve my health.
  7.  ___ Exercise will take time away from more important things, such as __________________________.
  8.  ___ I dislike healthy and good looking people.
  9.  ___ I doubt that I can achieve health because my past is so unhealthy.
  10. ___ Becoming healthy is too much work.
  11. ___ If I become healthy, certain people will disapprove of me.
  12. ___ Being healthy and looking good is mostly for self-centered people.
  13. ___ Most healthy people aren’t truly happy because they always have to eat or act healthy.
  14. ___ It’s easier to be unhealthy than healthy.
  15. ___ I’m not smart enough to be healthy and successful.
  16. ___ I’m not good enough to be healthy and successful.
  17. ___ I will feel like a failure if I try to achieve health and don’t succeed.
  18. ___ I don’t really want to be healthy.
  19. ___ ________________________________________ is more important than my health.
  20. ___ I don’t enjoy the habits and ritual (lifestyle) of healthy people.
  21. ___ I’m too unhealthy right now to ever become healthy.
  22. ___ Trying to achieve health is stressful.
  23. ___ It’s too expensive to be healthy.
  24. ___ I wish I didn’t have to think about being healthy.
  25. ___ I don’t have time to eat healthy.
  26. ___ I’m too busy to take time and learn about becoming healthy.
  27. ___ I resent some people because they are healthy and successful.
  28. ___ People’s opinions of me influence my health habits.
  29. ___ I’m already satisfied with my health.
  30. ___ I don’t need help from others to achieve health.
  31. ___ Once I eat and exercise appropriately I will be healthy.
  32. ___ I will finally prove myself once I am healthy and successful.
  33. ___ Being healthy is not a skill I can learn.
  34. ___ I don’t want to be called one of those “healthy” people.
  35. ___ Health is not for me.
  36. ___ I can’t eat healthy.
  37. ___ Most of my friends or family are unhealthy so it is easier for me to be unhealthy like them.
  38. ___ There is too much to learn in order to be healthy.
  39. ___ I don’t want to change my lifestyle to become healthy.
  40. ___ I don’t have the patience for meditation or “quiet time.”
  41. ___ My main coping mechanism for stress is exercise.
  42. ___ Being healthy doesn’t matter. I know people with cancer or who have died and they were healthy.
  43. ___ My theory is this; as long as I am happy, I am healthy.
  44. ___ Healthy people are just too weird.

Your Top 3 Weeds

Choose at least three statements from the Healthy Attitude Test of which your score surprised you or were the highest. These three statements and their opposite supportive statements below (seeds) will be the focus of your “attitude change” and can be the most powerful ally in your journey to health.




The 3 Associated Seeds

Create three opposite and supportive statements for each of the above. For Example, “I don’t really want to be healthy” can be changed to “I am ready and willing to be healthy right now.”




How to Change Your Behavior  
There are a few ways to do this, below is one way. If you would like some more advanced ways then please contact me and we can set up a coaching session to help you figure out the best methods for your unique situation.

Step 1

  • Every morning and night, take a few moments to repeat aloud your seeds, one at a time for at least 10 times each. These are like affirmations, but they are specifically tailored for you.
  • I know it may seem silly to repeat these, but think about it, you are already repeating things (subconsciously or consciously) on a daily basis that do NOT support what you are trying to become. Might as well repeat some stuff that will help you.

Step 2

  • Whenever you hear yourself think or say one of your weed phrases during the day, instantly overturn it by saying to yourself “thanks for sharing” and then repeating or thinking the associated seed phrase.
  • This may happen many times per day, so stay aware of your thoughts and your words so that you can start to make an impact on that subconscious powerhouse of non-supportive thoughts.

Below are some healthy affirmations that are helpful to repeat and also pretty fun.

Healthy Affirmations

  •  I control my health so that it won’t control me.
  •  I don’t have to wait to be healthy, I can be healthy right now.
  •  My body is my vehicle in which I can express my true self.
  •  My body is my home sweet home.
  •  I am committed to my health every day.
  •  I have a healthy body, mind, and spirit.
  •  My future depends on me right now.
  •  My health is a symptom of my past beliefs and habits and can be improved by embracing new and supportive ways of being right now.
  •  My physical health is a result of my mental, emotional, and spiritual well being.
  •  The only way to improve myself is by overcoming adversity.
  •  If I am comfortable I am not growing.
  •  There are no such things as problems, only challenges, and I’m up for any challenge.
  •  The only way to coast through life is downhill.
  •  Life doesn’t happen to me, it happens for me.
  •  I am willing to do what is hard in order to make life easy.
  •  What I give, I get. What I think, I become. What I do, I am. What I focus on, becomes my reality.
  •  How I do anything is how I do everything.
  •  I enjoy being around and surrounding myself with other healthy and supportive people.
  •  I admire and compliment healthy people so that I too will become healthy.
  •  I lead by example for unhealthy people without trying to change anyone.
  •  Obstacles are what I see when I lose sight of my goals.
  •  I choose to create new and supportive beliefs that will support a healthy lifestyle.
  •  Commitment = success; Wanting = wanting
  •  Worrying is like praying for things I don’t want.
  •  I am grateful for the health I have right now.
  •  If I lose sight of my goals it’s because I’m listening to the same voices in my head that have gotten me exactly where I am right now.
  •  If I let things clutter up in house, car, and environment, I let things clutter up in my mind and body.
  •  My thoughts lead to my feelings, which lead to my actions, which lead to my results. T+F+A = Results
  •  I am accountable for everything that comes out of my mouth. My word is never broken!
  •  I am bigger than any obstacle.
  •  I always stand in my power and speak my truth…… with compassion.
  •  I follow my heart no matter what the voices in my head say.
  •  I never give up!

High Cholesterol May be Helping You Fight Off Disease and Inflammation

Big thanks to Chris Kresser, Ray Peat, Dr. Mercola, Weston A. Price and Chris Masterjohn to name a few for all of their research and information they have educated us with. I read, listen and take notes;  this is my short, short version on the latest and greatest regarding cholesterol and heart disease – the biggest killer around the globe, still.

Important note: understanding and utilizing this information is highly dependent on your belief that saturated fats are healthy and that unsaturated fats are creating a lot of our current diseases. Read here, here, here, here, here, here, here, here & here if you would like to get current on this concept.

For those of you with high cholesterol and on medication, or thinking about taking medication for it, this information may change your life. Not only do statin drugs not help you, they hurt you! Read about that here and here.

Let’s just get right down to it: most doctors these days don’t know a damn thing about cholesterol, period. If they did, they would never put you on drugs without first testing for the causes of your high cholesterol.

Did you know that cholesterol acts as an antioxidant and helps fight inflammation and infectious disease in your body? See here, here and here for more info.


Here are Chris Kresser’s top 6 influences (from his 2012 Paleo Summit talk with Sean Croxton).

1) Leptin resistance (LDL can’t get into the cell and therefore increases in blood)

2) Hypothyroidism (LDL receptor inhibition causes same problem as #1)

3) Infections (LDL protect against infection)

4) Inflammation (cholesterol is anti-inflammatory)

5) Micronutrient deficiency (iron, copper, zinc, iodine)

6) Genetic (familial hypercholesterolemia)

This is a bit different than  most of us are told; which is that “cholesterol clogs your arteries and is one of the main causes of heart disease”. This old hypothesis is so full of holes and misinterpreted data that it is shameful to even call it science or research (kind of like the China study- hmmm, we sure are quick to believe whatever is posted in the main media…) yet we all believed it for years, wait, decades, and stopped eating eggs, red meat and saturated fat because of it.

Look where that got us. Heart disease is still the number one killer in the world and showing no signs of improving.

Thankfully there are some AMAZINGLY smart people out there in search of the truth, and they have a different hypothesis, which says that it’s not the cholesterol that’s the problem (especially not from our food), but what happens to the cholesterol and other lipids that is the problem. In other words, cholesterol is only a problem when it oxidizes and degenerates, which then causes it to infiltrate into the arterial wall and create problems in the heart.


Go here for the skinny on oxidation.

Cholesterol that is attached to LDL (don’t worry if you don’t know what an LDL is; it’s not important for getting the idea here) is prone to oxidation because the LDL membrane contains PUFAs (polyunsaturated fats) which are extremely vulnerable to degeneration and oxidation. This doesn’t mean that LDL cholesterol is bad but it does mean that it can be bad if it gets a chance to oxidize.

BTW, antioxidants prevent oxidation, while PUFAs promote oxidation; oxidation is BAD and thought to be a main cause of aging “symptoms” and disease.

So how can you protect your cholesterol from oxidizing??

In his Paleo Summit talk, Chris Kresser pointed out 4 main influences that affect the chances of your cholesterol oxidizing, and therefore increase your chances of heart disease and premature death.

1) PUFAs and omega 6 & 3 oils. These are fragile and prone to oxidation; therefore, by eating too much of them, your blood will contain enough free radicals, inflammation and other reactionary symptoms from oxidation to continually perpetuate more and more oxidation of lipids, cholesterol and everything else that can oxidize in the blood.

Solution = eat less PUFAs and eat more saturated fats – all natural of course. The H2 Nutrition Program will help you choose foods that naturally balance these ratios and keep the blood healthy. Read more here for specifics on how to balance your fats.

Unfortunately, you have been told to eat PUFAs on a regular basis and probably do; like vegetable oils, avocados, beans, nuts and seeds to name a few. So changing your perception and then diet is going to take some time and effort.

Don’t worry, they are not all bad as long as you balance your ratios of fats. The veggie oils on the other hand, well, they are bad. The main problem is that most restaurants and processed foods use these oils because they are cheap, so it is up to you to learn which foods are ideal, and which are not.

Go to the H2 Nutrition Program to get a quick and easy look at how to balance your foods and cholesterol levels.

2) Antioxidant levels. The present state of your own health and amount of antioxidants in your blood determines how much protection your cholesterol (LDL) has from oxidizing. If you don’t eat many foods rich in antioxidants, plus you eat a lot of PUFAs and unhealthy foods, your chances of oxidation are very high.

Solution = eat your antioxidants and skip the PUFAs often.

3) Oxidative risk factors. 1. Toxins 2. Inflammation 3. Infections 4. Chronic stress 5. Sedentary lifestyle. Manage these and you will be on your way to optimum health.

Solution = rid yourself of toxins, eat and cook naturally, manage your stress and exercise regularly.

The best way to rid yourself of toxins is to support your body’s ability to cleanse itself; you can learn more about this process in my cleansing book.

4) Amount of time that LDL is in the blood. Certain factors mentioned above (poor diet, inflammation, etc.) can lead to poor LDL receptor function, which means that the LDL and cholesterol are out in the blood stream for longer periods of time and therefore exposed to increased oxidative stress factors.

Solution = follow guidelines for #s 1-3.


As mentioned by Chris Kresser in his Paleo Summit talk.

  • Knowing your LDL particle size is an unreliable prediction of anything because the methods used to measure its size are extremely inaccurate.
  • There are natural HUGE VARIATIONS with cholesterol numbers in the blood on a weekly basis for no apparent reason: as much as 35 each way, so 70 possible difference! This means that you need multiple tests (more than two) over a period of time to assure a true reading of your cholesterol.
  • Similar variations are true with LDL, HDL and triglycerides.
  • Mainstream medicine (i.e. pharmaceutical companies) has changed the standards recently to make you believe that your cholesterol should be under 200. It is considered mildly high at anything above that and therefore often requires statin drugs to lower it. Many holistic practitioners don’t consider cholesterol high until it reaches 250.


(mentioned in the same talk as above)

– Total cholesterol/HDL ratio: preferably less than 3.0, ideally less than 2.0


You want to investigate those top 6 factors mentioned at the beginning. Here are some ways to do that, as recommended by Chris Kresser.

1) Screen for infections, inflammation, micronutrient deficiencies, etc.

2) Order thyroid panel: TSH, free Ts & T4, reverse T3 TPO and TGB

3) Iodine/Bromide (24hr loading test)

4) Check for leptin resistance and metabolic syndrome

5) Screen for genetic pattern if all the above did not lower the cholesterol


Follow the H2 Nutrition Program and you will NATURALLY lower your cholesterol and improve your health.

Good luck with your journey towards optimum health!

Please feel free to contact me for direction.

10 Nutrition Essentials that Drastically Boost Your HEALTH

(in no particular order)

  1. Balance your Omega 3s & 6s. Learn more here and here.
  2. Eat a lot of antioxidants, especially if you’re exposed to a tremendous amount of toxins and bacteria, i.e. city folk, people working around pesticides or chemicals, hospital workers etc.. For high exposure people a super-supplement is often necessary; I use NingXia Red.
  3. Eat very little PUFAS and an abundance of natural, saturated fats. Learn why hereherehereherehereherehere and here.
  5. Match your nutrition with your activity levels, daily. Most importantly your carbohydrates should match your energy expenditure; therefore, if you sit all day you don’t need as much as you do when you’re active.
  6. Eat real food as it was intended to be, grow, feed & roam, etc.
  7. Avoid processed soy (see here, here & here), and while you’re at it, avoid everything else processed.
  8. Focus on these three oils; olive, macadamia & coconut oil
  9. Avoid those items on the No-No list
  10. Don’t feel guilty about eating the wrong foods. Nobody is perfect and that includes you. Stick to the plan as best as you can – measure yourself by how you bounce back from imperfections and how far you have come.

***These 10 essentials are what the Hallford Health Nutrition Program are designed around, and if you follow the program, you will automatically get the benefits of this list.***

How to Look Like an Athlete

If you’re an athlete, then you already look like one – and if you’re not an athlete, but want to look like one, then you better start training like one.

Okay, that’s pretty simple, right? Nope.

What’s complicated here is figuring out exactly what an athlete looks like and if it’s even the desired look you’re going for.

Most people seem to think that athletes have the best bodies, but a photo shoot and book of various Olympic-level athletes and weight lifters by Howard Schatz and Beverly Ornstein titled “The Athlete”, has shown us that not all athletes look like “athletes” and some of them can look downright out of shape and couch potato-ish, even though they are the best in their sport.

So what’s the point of this info? To let you know that you could be wasting precious time and efforts on a workout routine that is giving you a body you won’t even like!

Now the question becomes, “do I want to look good, or perform well at X?” Because, these two results are not often related, especially if your X is an endurance event.

Top Fitness Model Obi Obadike

Above is the “World’s Most Ripped Fitness Model”- Obi Obadike. Obi would get his butt kicked by arguably the greatest tennis player to ever live, Roger Federer (see image below), in a tennis match. But whose body would you want? Or would you rather have the skills of Roger? Hmmmmm….choices choices….cause you ain’t gettin’ both.

If performance in X is your thing, then seek out how to train for that and go get it, but don’t be disappointed with your body if you choose darts or endurance training as your main sport.

If esthetics, basic strength and fitness are your thing, then seek how to train for it and go get it! Just know that nutrition is HUGE for esthetic-based results.

Also know this: excelling in BOTH of those results (looks AND performance) is predominantly a genetic thing (based on observation, not scientific fact), like T.O. below.

In Summary

1) If you want to LOOK like a fitness model, then you better act like one, which means following a strict diet and WEIGHTlifting routines (not cardio routines). Go here for an example of how they do it.

2) If you want to excel in a sport or activity, then master it by imitating what the pros do in that arena.

3) If you want to look like a fitness model AND play like Roger Federer, then you better move to a different planet because that type of muscular body hurts tennis players and other specialty athletes on this planet, given our unique gravity forces here on earth. Just ask Rafael Nadal about his injuries when he was heavier and had a more muscular body.

4) If you want the BEST way to get the body you’ve always wanted, then you must learn to LOVE your Self and accept YOU for who YOU are, inside and out. Then you will have an attitude like plus size model Tara Lynn.

The Nutrition No No List






Do not read this article if;

  • You are not committed to your health.
  • You think health can come in a box, can or processed package.
  • You think organic is over rated.
  • You think fast food is convenient.
  • You are only willing to make changes that are comfortable to you.
  • You are looking for the secret to health.

            It is time to cut the nonsense and own up to the fact that most of us already know we should not be ingesting what is on this list, and yet we do. Why? Probably because of this excuse and that excuse….trust me, I’ve heard them all, or at least enough to encourage me to write something a little more abrupt than the average article saying “these are bad for you so don’t eat them.”

I hope you don’t mistake my passion for this topic with ranting and raving, but since I am losing friends, family and clients every year at an alarming rate to cancer and disease for “unknown” reasons, every little bit counts. I know it may seem difficult and maybe even extreme, so if you need to take baby steps, great, do that. Just do whatever it takes to get this list out of your system before it is too late to rid your body of them. This is a great start to helping your body cleanse itself.

My job is to put a mirror in front of you and ask you why you haven’t accomplished the things you want to do, and challenge your views on health and make sure that YOU are the one making the decisions when it comes to your health, and not the government, popular magazines, famous people or anyone else.

No matter what the reason, if you are eating any of the following ingredients/additives and you would like to be healthy, please stop consuming them right now. It’s that simple. You cannot be healthy if you routinely consume any of the following 14 items.

I am not going to list the details of why these additives and other toxic ingredients are terrible for you, because if you need to know WHY you shouldn’t have artificial coloring in your blood stream, then you’re just not ready yet. Maybe you need to do some research on your own first (all of these can be Googled); I know I had to before I believed any of this stuff! Otherwise, just put your faith into my 17 plus years of research and reputation and simply eliminate this list NOW =).

Ok then, that was a little on the serious side, but hopefully now you understand my passion for your health and how important this knowledge is for you to thrive in life, not just survive and get by. Before we get to the list, check out a few of the problems that the things on The No No List can cause, i.e. reasons for you and your family to stay away from them!

  • Food allergies
  • Increased waistlines, obesity and weight gain
  • Decreased absorption of minerals and vitamins
  • Cancer
  • Toxic reactions
  • Nervous disorders
  • Bloating
  • Fatigue
  • Arthritis
  • Migraines
  • Lowered immune function
  • Cavities
  • Cardiovascular disease
  • Osteoporosis
  • Depression
  • Exaggerated PMS symptoms
  • Headaches
  • Itchy skin
  • Dizziness
  • Respiratory issues
  • Digestive disorders
  • Circulatory dysfunctions
  • Coronary problems
  • Hyperactivity and ADD in children
  • Visual and learning disorders
  • Nerve damage
  • Liver and kidney damage
  • Hair loss
  • Behavioral problems
  • Fetal abnormalities
  • Growth retardation
  • Diarrhea and anal leakage
  • Heart disease
  • Atherosclerosis
  • Elevated cholesterol
  • Impairs fertility
  • Miscarriages and birth defects

Here is The NO NO LIST…in no particular order. It is up to you to read labels and find out where you are getting them in your diet. The goal is not to be uptight about this list and feel guilty every time you have something on it. The goal is to slowly train your habits so that this list is naturally avoided.

If you eat fresh, whole, organic foods, you won’t have to worry about any of this.

  1. Artificial Sweeteners
  2. Refined Sugar
  3. Pesticides
  4. Monosodium Glutamate (MSG)
  5. BHA and BHT
  6. Sodium Nitrate and Nitrite
  7. Soda
  8. Artificial Colors
  9. Olestra (Olean)
  10. Brominated Vegetable Oil (BVO)
  11. Partially Hydrogenated Vegetable Oil (Trans Fat)
  12. Genetically Modified Organisms (GMOs)
  13. High Fructose Corn Syrup (HFCS)
  14. Growth hormones in animals