Go to any grocery store and you will see more and more foods with the label “Gluten Free.” If you don’t know what gluten is you’ve probably thought to yourself, “Oh, No! Something else for me to worry about in my food.”

So what exactly is gluten, and why does it need to be freed?

Gluten is a large, protein molecule found in wheat, rye and barley, and wheat relatives (spelt, kamut, emmer, einkorn and triticale). It gives bread dough its elasticity or stickiness. The word gluten literally means “glue.”

Gluten is also found in additives like thickeners and fillers used in everything from lunchmeat to soup to candy because it does a good job of holding things together.

The recent dietary trend of going gluten free has occurred because of increased numbers of confirmed cases of celiac disease and gluten sensitivity, also referred to as gluten intolerance. Both conditions come with the recommendation of avoiding any food that contains gluten, however both conditions differ in how the body is affected.

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Habits are the choices all of us deliberately make at some point, and then we just stop thinking about but continue doing, sometimes everyday. Habits are decisions that have become automatic behavior. They emerge because the brain is constantly looking for ways to save effort.

So far we’ve learned that the average time to develop a habit is 66 days. We’ve also learned that missing a day in the habit-formation process doesn’t mean you have to completely start over—thank God!

In our last article we also learned that new habits are formed by what researchers at MIT describe as the habit loop. The habit loop consists of three parts: a Cue, a Routine and a Reward. A Cue is a trigger that tells your brain to go into automatic mode and which habit to use. The Routine is the activity you perform almost automatically after you encounter a Cue. The Reward is what helps your brain figure out if a particular Routine is worth remembering for the future. Continue reading

“All our life so far as it has definite form is but a mass of habits.”  William James


What’s the first thing you did when you woke up this morning? Did you brush your teeth, go to the bathroom or reach for a glass of water?

How did your day start when you got to the office? Did you immediately start checking email or start working on your most important project?

What about when you got home? Did you run to see what your kids were doing, give your spouse a hug, or just plop down on the couch and turn on the news? Continue reading

I’ve often told clients, and even written in our nutritional program, that it takes 21 days to start a habit. Everyone knows 21 days is the magic number. Right? To be honest when I wrote our healthy habits nutritional program 6 years ago, I spent a lot of time trying to figure out where the 21-day rule came from. I got every book I could find on the subject of habit formation (which weren’t many), and I scoured the internet. I found many claims that it takes 21 days to start a habit, but I couldn’t find any scientific evidence to support the fact. After a while I finally gave up and went with the popular notion that 21 days is the magic number to change anything in your life. In other words, I finally just gave in to conventional wisdom and believed in the magic of the Tooth Fairy. Continue reading

I hope everyone had a great Christmas. I have to say this has been the best Christmas ever for the Exercise Inc team. If you are receiving this email you are part of our Exercise Inc family, and in one way or another you helped make this a special year for us. Thank you!

Our Charity Fundraiser finished with bang. Our clients helped us give back to the communities we are involved in by making donations to charitable organizations that total a whopping $5012.

 We Raised $5012 for charity!

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