It involves exercising at 90-100% of your maximum heart rate for 30-60 seconds, followed by 30-60 seconds of lower intensity exercise or resting.

And it’s the most effective way to burn fat and lose weight. Studies have shown that people who do this type of burst or interval training lose 6 TIMES MORE FAT than people who do long distance card exercise. And they exercise for HALF THE TIME!

Here are some ideas to get you started. You can roll right out of bed in the morning and try any combination of these exercises. Pick a handful and burst for 10-20 minutes 3-5x a week.

1. Run in place

Keep your knees high and the speed fast. Make it really count!

2. Jumping Jacks

This reminds me of my high school gym class days. But maybe they were onto something. See how many jumping jacks you can fit inside 30 seconds.

3. Squat pulses

With your feet shoulder distance apart, squat low and move up and down slightly. Make sure your knees don’t come past your toes.

4. Jump rope

Connect with your inner child and pick up a jump rope. Can you still double dutch?

5. Bike

You can exercise in bursts either on a spin bike indoors or a bicycle outside. This is also a great exercise that can involve the whole family.

6. Swim

Ok, so this one only works if you have a pool at your house. But if you don’t, you can swim in bursts anytime you’re at a lake, beach or community pool.

7. High jumps

You don’t have to be Michael Jordan to get benefits from high jumping. Simply stand in place, reach your arms above your head and jump as fast you can for 30-60 seconds.

I’m sure you have many more great ideas for burst training at home. Share them below!

Let me first say that I LOVE living a healthy lifestyle and I LOVE food! I guess you could call me a foodie. I eat healthy (most of the time ) and I have a gigantic sweet tooth. I have lived a very active lifestyle for the last 5 years. I eat food that I love AND that is good for me. I have found healthy alternatives to all the yucky stuff I used to put in my body and I HAVE NO DESIRE TO GO BACK. I sweeten most everything with stevia, maple syrup, organic honey, or sucanat.

I know that the transition into a healthy lifestyle can be difficult and sometimes we tend to have a “diet” and restriction mentality that feels oppressive. BUT, I do not believe that living healthy has to be like this! You can actually BE healthy and FEEL satisfied, and I want you all to get that and know there is a whole world out there for you to discover that is delightful to the taste buds.

That being said, here are 5 Health Ways to Satisfy Your Sweet Tooth:

1. Banana Soft Serve. This is seriously the best healthy trade off for ice cream, and it is soooo easy to make—and cheap! When your bananas ripen, peel them and put them in the freezer. Then whenever a craving comes up, just pop one in a food processor (I have a small food processor and it works perfectly). Grind the banana until it resembles the texture of ice cream. Sometimes I add a little peanut butter, cinnamon or cacao nibs. I found this recipe from this wonderful blog post.

2. A square or two of a dark chocolate bar. I get the fair trade bar from Trader Joe’s that’s 70% Cacao. When I am feeling a little crazy I dip it in natural nut butter. Oh my goodness, it’s divine!

3. Almond Butter (all natural of course). This may be the best thing on the planet and a little bit of it goes a long way! It has fat, yes, but it is a good kind of fat. And unlike snacking on candy that is just full of sugar and leaves you hungrier in a hour, fat tends to stay in your body for 4-5 hours after you eat it, meaning it keeps you full longer!

4. Fruit. I know, I know. It doesn’t sounds as fun, but seriously, fruit can be soooo yummy. Go out and get some peaches while they are in season. Also, if you make a smoothie, a little of bit of STEVIA makes it sooo sweet.

5. Make some replacements. You can still make many of your favorite desserts, but with healthy replacements such as:

• Avocado-in place of vegetable or canola oils in your favorite recipe (especially in chocolate recipes). You can’t taste the avocado at all and it adds a healthy fat to your recipe.
• Applesauce-in place of vegetable or canola oils. I love using applesauce because it makes my baked goods so moist.
• Coconut milk-in place of icing. Seriously, this is AMAZING!!! I use my KitchenAid mixer for this. All you have to do is place the full fat can of coconut milk in the refrigerator for at least an hour. I usually put my mixing bowl in the freezer an hour ahead of time as well. When I am ready to make the icing, I just pour the coconut milk into the bowl and beat it on medium for close to 10 minutes, Eventually, it whips up into a fluffy icing. People always rave about it!!!

What are your favorite healthy desserts or sweet snacks?

You might think you don’t have a green thumb, but anyone can plant a small garden and grow their own food.

Need some motivation? Here are 10 reasons to grow your own food:

1. It will save you money. You will find your grocery bill is lowered, plus you can freeze or can much of what you grow and eat it well into the winter. This alone should be reason enough to start a garden!
2. It’s fun! Make planting, tending and harvesting the garden a family activity. Your kids will love to get dirty and help you outside.
3. It’s good for the environment. Buying less produce that has been shipped across the country or across the sea reduces the amount of pollution from transport. This means voting with our wallets for less toxicity in our air.
4. Nutrient dense food. Take care of your soil and it will take care of you. Modern agriculture has stripped our soil of many essential nutrients–nutrients that are important for a healthy body.
5. It will help you get creative in the kitchen. Search for new recipes online. There are thousands of creative ways to cook all the vegetables you will grow.
6. You can share the abundance with friends & family. I know I always appreciate it when friends or patients of mine bring me homegrown tomatoes, cucumbers, squash, peppers and more!
7. It doesn’t require a lot of space. You would be surprised at what you can grow in a very small area. Start with a small plot in your backyard. If you don’t have a yard, you can grow many vegetables and herbs in containers on a patio, deck, or balcony.
8. You know where your food comes from. And what is (and isn’t) sprayed on it! You can be involved with what you put into your body from seed to table. A very rewarding experience.
9. Wider variety of food. You can choose which variety of vegetables, beans and herbs that you want to grow. Most grocery stores only offer the varieties that are profitable for them, but the variety that is out there is astounding.
10. Your food will taste better. There’s nothing better than vegetables fresh from the garden! Most food in supermarkets has traveled for days (or even weeks), and then sat on the shelf at the store for who knows how long before you bought it.

Now, what will you grow?

Here are some of my favorite herbs and vegetables that will grow very well in your garden:

Basil: This herb is mostly used in the kitchen for cooking up Italian dishes. It’s loaded with antioxidants as well as flavor.

Cilantro: Cilantro has great detoxification properties. If you’ve been exposed to heavy metals like mercury, I recommend juicing cilantro with other vegetables. Cilantro also support digestive health.

Tomatoes: Tomatoes contain a phytonutrient/antioxidant called lycopene. It’s been shown to help support prostate health and prevent sunburn.

Broccoli: This cruciferous vegetable is full of vitamin C, vitamin A, calcium and fiber.

Bell Peppers: Bell peppers are loaded with vitamin C as well. They are also packed with antioxidants.

What are your favorite veggies to plant? If you have a vegetable garden, share your advice below!

You’ve bought new school clothes, notebooks, pencils, even a new backpack (check www.backpacksafe.com for tips on preventing long-term injury to the spine from backpacks). But have you thought about what your children will be eating for lunch?

I wrote an article on school lunches recently. The statistics are really shocking.

Did you know that most schools use nutritional guidelines that haven’t been updated since the 1970s? And that ketchup and salsa count as vegetable requirements in schools?

Some other information:

• 75% of the drinks in school vending machines are made with artificial juice, high fructose corn syrup and sugar.
• 75% of high schools and 65% of middle schools have exclusive soft drink contracts.
• As of 2007, less than 20% of our nation’s schools met dietary guidelines.
• Most granola bars have 15 grams of added sugar.
• “Natural” Capri Sun Pacific Coolers have 100 calories and 26 grams of sugar.

This is why I highly recommend kids pack their lunch and bring it to school. Most of the food served in school cafeterias is fake food–it’s not real food!

Here are 25 great ideas for packing a healthy school lunch:

1. Turkey burger on Ezekiel bread with lettuce, tomato & mustard

2. Organic, nitrate-free lunch meat on Ezekiel bread

3. Almond butter and banana sandwich on brown rice bread

4. Chicken salad on a bed of greens

5. Egg salad wrapped in a sprouted grain tortilla

6. Ants on a log (celery with almond or cashew butter and raisins)

7. Antioxidant trail mix

8. Larabar or other fruit and nut bar

9. Hummus with carrot sticks, broccoli and cauliflower

10. Apples, bananas, oranges, peaches, grapes

11. Guacamole with bell pepper slices

12. Leftover quinoa from last night’s dinner

13. Beans & brown rice with seasonings

14. Buffalo chili in a thermos

15. Spinach salad with nuts, cranberries and pear slices

16. Fresh berries (blueberries, strawberries, raspberries, etc.)

17. Homemade lemonade (lemon juice, water & stevia)

18. Hardboiled eggs or Deviled eggs

19. Goat’s milk yogurt

20. Gluten-free crackers like Mary’s Gone Crackers & goat’s cheese

21. Raw zucchini noodles with Marinara or Alfredo sauce

22. Organic or homemade applesauce

23. Walnut tacos in lettuce wraps

24. Black bean brownies

25. A slice of raw cheesecake for dessert

Sometimes it can be hard for kids (and adults!) to get all the nutrients they need. That’s why I drink a Berry Greens powder almost every morning. It’s full of important antioxidants, vitamins, and minerals. Plus, my Axe Naturals formula has probiotics to restore a healthy balance of bacteria in your system, aloe vera to help reduce inflammation, and cinnamon to help regulate blood sugar levels.

What are your ideas and tips for packing a lunch for your kids?

Favorite Dining Places:

Bone Fish Grill or Seafood Restaurant: I get whatever fish they have that isn’t farm-raised with double vegetables and a salad. For dressing I request olive oil and balsamic vinegar.

Thai or Sushi Restaurant: I usually get a coconut chicken curry dish, skip the white rice and do veggies. If I’m feeling crazy I might ask the server if they have brown rice and throw a bit of that in as well.

Olive Garden or other Italian Joint: I skip the pasta and get extra veggies like a side of spinach, mixed veggies, or broccoli instead. I also tell the waiter to please not bring me the basket of breadsticks that go straight to the belly and butt, and then give him or her a quick lecture on why they should replace their breadsticks with raw veggies and hummus.

Lunch places:

Whole Foods Market: If you live in Nashville, there is a 50/50 chance that at any given time that you will see me in here. Whether I’m having a lunch meeting, doing my usual grocery shopping, or teaching a shopping or cooking class, this is my favorite place to grab something healthy.

Jason’s Deli: Great organic options, huge salads. I love this place.

Panera Bread: Chicken, side salad, and green tea.

Fast Food Places:

Chipotle or other Mexican places: I skip the tortilla shell and go ‘naked’ on this one (and also skip the rice). I get black beans, pinto beans, peppers, onions, chicken, and tomato salsa. If you’re into fajitas, do the same thing but skip the shell. If it looks authentic, I get some avocado or guacamole as well.

Chick-fil-a: Grilled chicken breast (skip the bun) and get a side salad.

Starbucks: Green Tea (hold the whip cream and caramel) with a piece of fruit.

McDonalds or other competitors: Fast… No, I’m not telling you not to eat, I’m telling you to get out of the building–fast!! But seriously, just do the best you can. Chicken breast and fruit is probably your best bet.

There are also plenty of local restaurants in Nashville where I live that serve local produce, grass-fed beef and free-range eggs. You can do an Internet search for local restaurants in your city that serve farm fresh foods.

What is your favorite restaurant for eating out?

I love authors like J.R.R. Tolkien or C.S. Lewis when I’m in the mood for a good story (like the Lord of the Rings).

Reading a book is also a great way to educate yourself on just about any topic in the world. If you want to learn a new skill, one of the best ways is to find someone who already does it well and ask them questions. If that’s not possible, then reading a book about it is the next best option.

In true David Letterman fashion, here is a list of my Top 10 Favorite Health Books:

10. Prescription for Natural Cures by James Balch

This is a great reference book for hundreds of ailments. Each entry includes a short explanation of the condition and offers many treatment options–everything from diet & nutrition to aromatherapy and dietary supplements. Amazon.com calls it the “new natural health bible for the twenty first century.”

9. Vaccines – Are They Really Safe & Effective? by Neil Z. Miller

A short book, but jam packed with important information on vaccinations. With charts and graphs, it evaluates each vaccine for safety, efficacy, and long-term effects. It also includes information on natural versus artificial immunity.

8. Beating Cancer with Nutrition by Patrick Quillin

This book is a great tool for anyone wanting to learn more about the role of nutrition in fighting disease. You might know that my Mom overcame cancer through an all-natural approach, and this is one of the tools that helped her. Our bodies have an amazing healing capacity if we know how to support them!

7. In Defense of Food by Michael Pollan

Pollan answers several basic questions about our food in this ‘Eater’s Manifesto.’ He examines the fundamental differences between processed food and what I like to call ‘real food.’ His summary? “Eat food. Not too much. Mostly plants.”

6. The Paleo Diet for Athletes by Loren Cordain

While this book may be focused on helping athletes maximize performance through their diet, anyone and everyone can benefit from this plan. The author advocates a return to the diet of our ancestors (high protein & plenty of fresh fruits and vegetables).

5. One Minute Wellness by Dr. Ben Lerner

Dr. Lerner offers a groundbreaking approach to wellness in his book as he describes the state of the current healthcare system and the benefits of wellness chiropractic. The added bonus? This is actually 2 books in one! You can follow a fictional tale (based in reality) of a young chiropractor while learning the statistics, lifestyle methods, treatments, and action steps to finding wellness.

4. The Maker’s Diet by Jordan Rubin

This is Jordan Rubin’s own story of battling an ‘incurable’ disease with the Biblically-based principles of diet, nutrition, hygiene, and exercise. He outlines a plan for strengthening the 4 ‘Pillars of Health:’ spiritual, physical, mental, and emotional.

3. Eat to Live by Dr. Joel Fuhrman

Dr. Fuhrman created the concept of charting Nutrient Density–one of my favorite topics! His book teaches you the principles of quality versus quantity when it comes to food. It will help you live longer, lose weight and dramatically change your outlook on food.

2. Never Be Sick Again by Raymond Francis

This book is chock full of incredibly useful information on how to choose health. The author explains there are ultimately only 2 causes of all disease: Toxicity & Deficiency. He is a chemist and MIT graduate who concludes that almost all diseases can be both prevented and reversed naturally.

1. The Real Food Diet Cookbook by…..me!

I’m really excited for my cookbook to come out this fall! It will include over 130 recipes featuring delicious real food that will help you lose weight, feel great and completely transform your life. You will also be able to learn about Real Food vs. Fake Food, The 5 Best & Worst Foods, and the ABCs of Cooking, Equipment, & Label Reading.

The Real Food Diet Cookbook will be available on my website this fall.

You can also visit my site to see other books that I recommend. You will find information on raising healthy kids, managing your money, and finding a new job that you love.

What are your favorite health books? What about your favorite books to read for fun?

Kid’s love this trail mix too–pack it for a school lunch or in the car on vacation.