Healthy Benefits of Sex in Marriage

We are constantly hearing that we need to eat right, exercise, and get enough sleep,  but what kind of benefits do we reap by getting intimate with our spouse?  Yes, sex in a marriage improves your health!  I have felt the benefits of love-making with my spouse throughout my marriage including some of the benefits Woman’s Day shares in “8 Surprising Health Benefits of Sex”:

  1. It May Make You Thinner
  • Sex burns between 75 and 150 calories per hour
  • It counts as exercise and is equivalent to yoga, dancing, or walking for 30 minutes
  1. It May Improve Your Heart Health
  • Researchers found that having sex twice or more a week reduced the risk of fatal heart attack by half
  • It raises heart rate and blood flow
  1. It Can Help You Get a Better Night’s Sleep
  • People who have frequent sex often report handling stress better
  • Many say they sleep more deeply and restfully after satisfying lovemaking
  1. It Can Boost Your Immune System
  • Researchers at Wilkes University in Pennsylvania found that individuals who have sex once or twice a week show 30 percent higher immunoglobulin A, which is known to boost the immune system
  • During cold and flu season wash your hands and make a bedroom date with your spouse—often!

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  1. It Can Improve Your Mental Health
  • Psychologically, sex improves one’s mental health by building intimacy and reducing stress
  • Sex reduces cortisol which lowers the chances of increased blood pressure, hyperglycemia and increased acidity in the abdomen
  1. It Can Help Relieve Pain
  • Sexual arousal and orgasm allows oxytocin to be secreted into the body which releases pain relieving endorphins
  • The next time you have a headache…sex may be the remedy you are looking for
  1. It Can Help You with Bladder Control
  • Doing Kegel exercises during sex helps strengthen the muscle associated with incontinence
  1. It May Give You Healthier Skin
  • During sex, your body produces a hormone called DHEA which can boost the immune system and give you healthier skin and decrease depression
  • Throw away that expensive face cream and increase intimacy with your spouse instead

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Making intimacy a priority in your marriage not only has health benefits but it brings you closer together in mind, body and spirit.  If you find yourself having difficulty sleeping at night or tend to get stressed easily, don’t take a Tylenol P.M., turn to your spouse for a remedy that only he or she can give you and have fun in the process!

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R.A.M. – Touch

The fifth dynamic to know someone in How to Avoid Falling in Love with a Jerk by Dr. John Van Epp is touch.

What does it mean to touch?

According to the Merriam-Webster online dictionary touch means, “to put your hands, fingers, etc., on someone or something; to be in contact with.”  I like these definitions because it is pretty straight forward on the meaning of touch. When I touch my husband I hold his hand, put my head on his shoulder or chest, cuddle, kiss, etc. I LOVE being able to share something with my husband that only he and I can share with each other!

In the RAM by John Van Epp, it is impossible to have touch in a relationship if there is no know, trust, rely, and commitment.  So, if we want to have a successful relationship we need to get to know somebody first, learn to trust them and learn to rely on them. Once you get that far you are able to commit to them more easily and then touch lastly. You can’t have a successful relationship if your touch bar is higher than your know and trust bar. I remember when I was dating my husband and I waited to show him affection until I got to know, trust, rely, and commit to him more. Once the bar rose on each dynamic, I felt comfortable sharing and showing my affection for him.

In the beginning of marriage, it’s easy to put a lot or all of your focus on the beauty of being physically intimate with one another. However, after years of marriage, some lose that passion for one another.

Focus On The Family came out with an article called, Keep the Spark Alive. In the article it reads, “The passion is gone. We might as well be roommates. We’ve heard disappointed couples make similar statements countless times during our careers as sex therapists. And the statement is not without some truth. There’s something fleeting about the excitement and passion of a new relationship. Before long, the daily pressures of life nudge out those giddy emotions, and the surge of “newness” brain chemicals slow to a trickle. Some couples are so busy raising children and dealing with stressful jobs that physical intimacy has imply slipped in their priorities – or at least in one of the spouses’ priorities. Regardless of how much the flames have died down, couples can learn to revitalize their sexual relationship and build deeper passion over their lifetime.”

Talk to your spouse about physical intimacy and talk freely. Share each others likes and dislikes and make sure you respectfully talk through differences and create a plan that works for both of you.

Focus On The Family shared a Formula for Intimacy

Connect 15 minutes a day
Emotionally: Look into each other’s eyes; share a positive thought, feeling or affirmation of the other.
Spiritually: Share an inspirational reading and prayer.
Physically: Hug for 20 seconds: kiss passionately for 5 to 30 seconds without leading to sex.

One evening a week
Walk, date, caress with no demands.

One day a quarter
Make time for special fun and playing together without distractions; lead and teach enjoyable touch.

One weekend a year
Spend time alone together away or at home with no distractions.

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R.A.M. – Commit

The fourth dynamic to know someone in How to Avoid Falling in Love with a Jerk by Dr. John Van Epp is Commitment.

What does commit/commitment mean?

According to the Merriam-Webster online dictionary rely means, “a promise to be loyal to someone or something; the attitude of someone who works very hard to do or support something.” I like this definition because when we commit to someone it means we promise to be loyal and true to them. When I married my husband, I made a commitment that I would be loyal and faithful to him. We made a commitment together that we are going to make our marriage and relationship last.

Focus on the Family shared an article called Strengthening Martial CommitmentIn the article they share three levels of commitment:

  1. Personal Commitment, a.k.a. “I Want To.” If you have a high level of personal commitment to your marriage, you may find yourself saying or thinking, “I want to continue in my marriage. I take pleasure in being married. I enjoy being committed to my spouse.”
  2. Moral Commitment, a.k.a. “I Ought To.” The with a high level of moral commitment might say, “I believe staying in my marriage is the right thing to do. I’ll stick it out because of my values and beliefs. I made a commitment before God and I should keep my word.”
  3. Structural Commitment, a.k.a. “I Have To” If you have a high level of structural commitment, the following statements may apply to you: External constraints are keeping me in my marriage. I have to stay married. I can’t afford the negative consequences of divorce on my finances, my social relationships and the way others might perceive me. Divorce would also be detrimental for my children.”

“Although one facet of commitment may sound “better” or more virtuous than another, our relationships benefit from having all three.”

In marriage it is VITAL to have and show commitment to your spouse. Commitment in marriage takes more than words, it takes action. In my own marriage, one way that my husband and I show commitment to each other is that we agreed that we won’t put ourselves in situations where we are left  alone with someone of the opposite sex. For example: we won’t drive alone with someone of the opposite sex or be left at someones house alone with someone of the opposite sex. Of course there are some situations we cannot avoid this such as the workplace or school. We don’t want to put ourselves in uncomfortable situations where there might be temptations.

The article Strengthening Martial Commitment shares ways to strengthen your level of commitment:

  • Pray. Seek God and His will for your life and your marriage. Spend time in honest reflection. Ask Him to show you how to be the spouse He wants you to be. Pray for strength and unity in your marriage.
  • Say it with actions. Let your behavior reflect your commitment. Make yourself available when your spouse wants to talk. Spend time alone with your spouse. Laugh together. Date each other. Plan for your future together. Build hedges where necessary to guard against external temptations and distractions.
  • Say it with words. Tell your spouse that you are committed to your marriage for the rest of your life. Let your kids know that you and your spouse are committed to each other through thick and thin.
  • Remind yourself of all the positive aspects of your relationship. What do you love about your spouse? How has being married blessed you? How has marriage made you grow? Make a list if you have to and review it often.
  • Set goals. How would you like to see your marriage grow? What areas would you like to see improve? Map out a game plan to achieve those goals and work toward them. Seek outside help if necessary.
  • Get others involved. Surround yourself with supportive individuals who share your values and want to see your marriage succeed. Form accountability partners. Seek out an older married couple to mentor you and your spouse.
  • Go public. Renew your wedding vows. Publicly express your continued commitment to your spouse. Invite friends and loved ones to pledge their support for your marriage.

How do you and your spouse show commitment to each other?

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R.A.M. – Rely

The third dynamic to know someone in How to Avoid Falling in Love with a Jerk by Dr. John Van Epp is Rely.

What does it mean to rely?

According to the Merriam-Webster online dictionary rely means, “to be dependent; to have confidence based on experiences.” This is an excellent definition because when we rely on somebody we have full confidence in them based on experiences that happen. When I came to realize that I could rely on my husband while we were dating I learned I could through various experiences that he was there for me because he simply kept his word and followed through with everything he said. Those experiences proved to me that he was someone I could rely on.

I had an experience my first year of college that dealt with a boy and my inability to rely on him. He was the cutest boy in one of my classes and all the girls were after him. He ended up showing interested in me and I was thrilled and head over heels gaga about him. We went on a couple dates and we had a lot of fun. However soon after that he continued talking to me and we would make plans to go on dates and hang out but he started to not follow through. He completely lost my trust and soon I realized I couldn’t trust him and nor did I really know him. Because of his inability to follow through with him, I knew I had to end it and stop talking to him so I could get out of this unhealthy cycle.

Dr. John Van Epp says, “moving this bar (rely) up indicates the greater ways you depend on this person to meet your most significant needs.” With the boy I dated my first year of college I learned that I could not rely on him and so the bars went down on rely, trust and know. But with my husband those bars went up. After 3 years of marriage to my husband, my ability to rely on him has only gone up. I know that I can rely on him and I need to make sure that he knows that he can always rely on me.

In marriage, it’s important to be able to rely on each other. When someone says, they will do something, it’s important to follow through. However, little things will come up and we may not be able to follow through but it’s important to be forgiving and realize that things happen. So, learn to be forgiving as well.

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R.A.M. – Trust

The second dynamic to know someone in How to Avoid Falling in Love with a Jerk by Dr. John Van Epp is Trust.

So what does it mean to trust? To me, trust means that I can rely on someone and when I say, I trust my husband, I’m saying that I can rely on him.

According to the Merriam-Webster online dictionary the definition of trust is “assured reliance on the character, ability, strength, or truth of someone or something.” As you get to know someone you begin to trust them and open up to them. Van Epp says, “this bar rises to denote a deeper, more positive, confident trust in your partner.” Trust is one of the most important qualities that make for a successful relationship. Without trust, you can’t rely on someone and it makes it harder to commit and harder to give physical affection.

Dr. Stephen R. Covey who wrote, The 7 Habits of Highly Effective People said, “trust is the glue of life. It’s the most essential ingredient in effective communication. It’s the foundational principle that holds all relationship.” Dr. Stephen R. Covey is absolutely right. Trust is the foundational principle that holds relationships together. Back in high school I had a friend that I felt close to but after a few incidents of breaking my trust, it was hard for me to continue a friendship with her and I had to pull away from our relationship. Once that trust was broken, I could no longer rely on her and I knew there was no commitment.

When I met my husband at college and got to know him, I sensed a security with him and I knew I could trust him. As I got to Know him I opened up to him I learned to rely to on him which lead to a commitment which lead to us being able to be physical. Trust really is the foundational principle in a relationship and without it there is no relationship.

It’s very, very important to have trust in marriage. If you don’t have trust in a marriage, then you need to work on building it back up.

An article about trust in marriage from Focus on the Family says, “One of the most wonderful gifts of a loving marriage is the ability to trust your mate—trust that he will be true to you emotionally; trust that she does what she says she will do; trust that he is the same person on the inside that he presents on the outside; trust that she has your best interest in mind. This creates safety, security and a deeper capacity to love. Successful marriages are built on trust.”

Focus on the Family shares four ways to develop and uphold trust in your marriage.

Understand the Nature of Trust: Have a conversation with your spouse about the definition of trust and what it means to each of you.

Be Trustworthy: “You have to be trustworthy to receive trust.” Ask your spouse, in what ways have I not been trustworthy? Have an honest and open talk with each other because it may uncover areas that you need to work on to build trust.

Put an End to Deception: “Trust and truth go hand in hand. That is why deception of any sort is the biggest trust killer.” Lies of any kind or size can be very hurtful to your spouse and relationship. It’s important to be honest with each other about where you were, who you were with, what you said to them and where you spent money. Commit to each other to be honest and trustworthy, even if the truth might be painful and upsetting.

Give Change a Chance: If your spouse has broken your trust with a painful experience, don’t give up on them. Give him or her a chance to earn your trust so your marriage can be restored. To earn trust back, changes must be made whether it’s joining a support group, not hanging out with certain friends or going out to certain places. Changes must be made and when one stays true to those changes, trust can be re-earned.

What are some ways that you practice trust in your marriage?

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Part II: The Four Horsemen

As mentioned in my previous post, arguments and/or disagreements are bound to happen in every marriage and every relationship. There are certain negative things that should be avoided when communicating during an argument or disagreement. The Four Horsemen are four major things that should be avoided, so major that they get their very own post. They are four things that if they begin seeping into your marriage and building on one another, they can be lethal. The Four Horsemen are:

  1.     Criticism
  2.     Contempt
  3.     Defensiveness
  4.     Stonewalling

Criticism. A criticism and a complaint are two very different things. Most couples in perfectly healthy and happy relationships have plenty of complaints about their spouse or partner. A complaint focuses on a specific behavior or event. A criticism, however, is far more dangerous and damaging. A criticism is directed towards the character or personality of your spouse or partner. In other words, it is a direct attack on the person themselves. When one spouse starts criticizing the other, they really aren’t trying to resolve any problems or work anything out, they are just being mean and making things worse. For example, I may complain that my husband hasn’t helped with the dishes for a week, but a criticism would be calling him a lazy pig for not helping with the dishes. As you can see, one is an attack on his behavior, the other on him as a person.

Contempt. Contempt comes from a sense of superiority over your spouse. It is a form of disrespect and conveys disgust. When one spouse has contempt for the other, the main goal of an argument is to demean their spouse and make the point that they are better than them. There is no desire to resolve an argument, just prove that they are superior. Contempt can only be healed by humility.

Defensiveness. It is natural, when being attacked, to want to defend yourself. However, when in an argument, being defensive has never worked or helped resolve the argument. Defensiveness usually just escalates the conflict and can come across as putting blame on your partner. For example, if my husband approached me about how I didn’t make the bed for the last week and I just retorted with an excuse that I was in a big hurry and hardly had any time to brush my teeth let alone make the bed. Although that may be true, me defending my actions, or lack thereof, doesn’t resolve the problem of the unmade bed. You can see how with more detrimental problems that being defensive can be very counterproductive and extremely unhelpful when trying to resolve those problems.

Stonewalling. A stonewaller doesn’t give any kind of feedback to the speaker during a conversation. They look away, avoiding eye contact, ignoring the person speaking and not paying attention to anything they are saying. Once one spouse begins stonewalling, they check out of the conversation. There is no point in carrying on an argument because it will not get anywhere when one or both spouses are stonewalling. Tensions will just rise and anger will escalate. No one enjoys having a conversation with someone who is ignoring them or not giving them their full attention, and that lack of enjoyment gets even worse when that conversation is an argument.

Criticism, contempt, defensiveness and stonewalling are a deadly combination. As each one seeps into a marriage they inflict a lot of damage, especially when in a disagreement or argument with your spouse. In the third and final post of this series you will learn about what positive communication techniques you can use that will help you to overcome and avoid the Four Horsemen and by so doing, develop the art of arguing well. Stay tuned!

Resource: Gottman, J. M., & Silver, N. (2015). The Seven Principles for Making Marriage Work (2nd ed.). New York, NY: Harmony Books.
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Fire Proof Your Marriage: Part 1


“Love is Thoughtful”

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Have you ever felt like the “spark” you once had in your marriage is beginning to dim?  You may feel there are issues or concerns that are just smoldering underneath the surface and that if not extinguished quickly, your whole marriage will go up in flames!

If you have felt this way or are feeling this way now, you are not alone.  In an article by Alan J. Hawkins and Sage E. Allen entitled “How Many Married People Have Though About Divorce,” it says “overall, we found that one in four spouses in our national survey had thought about divorce in the last six months. And this number didn’t begin to drop off until people had been married 15 to 20 years.”  Hawkins and Allen also found “that many people go through tough times in their marriage and not only survive but thrive.”

What steps can you take to “fire proof” your marriage, to make it thrive?  How can you prevent those “hotspots” of negativity, discord, anger, and contentment from turning into a 5 alarm blaze, threatening to destroy the beautiful relationship you worked so hard to build?

In the 2008 film “Fireproof” Caleb Holt is struggling to keep his marriage with his wife Catherine from ending badly.  With the encouragement of his father, Caleb embarks on a 40 day mission to rescue his marriage from the doom of an impending divorce by taking on “The Love Dare.”

In this “Fire Proof Your Marriage,” series I will be sharing several ways you can fire proof your own marriage, as outlined in The Love Dare so you can rekindle that spark and find joy and satisfaction in your relationship with your spouse.

Love is Thoughtful

Doing something for your spouse without an agenda, other than wanting them to know you are thinking about them can be hard, especially if it takes away from time dedicated to work, taking care of children, or other tasks your day demands from you. An article about being thoughtful to the one you love from Psychology Today says, “A little thoughtfulness is something we all need in our lives.  It will make your relationship, and your life, a better place to be…Thoughtfulness doesn’t require anything more than acknowledging something that’s important to the one you love.”

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Think about those small acts that you can do for your spouse that will bring you closer and then take action! Show your significant other what matters to them, is important to you also.

Here are a few simple ways you can show you care:

  •         In the middle of the day, call or text our spouse to see how they are             doing and ask them if there is anything you can do for them
  •         Say “I love you” to your spouse
  •         Text your partner a love note
  •         Make your spouse their favorite meal
  •         Offer your spouse a tissue when they sneeze
  •         Reach over and hold your loves hand
  •         Drop what you are doing to help your partner find something they               have lost
  •         Slip a love note written on a napkin in their lunch they packed for               work
  •         Greet your spouse with a hug

In focusing on giving through thoughtful acts you will soon find your relationship more satisfying and reap the rewards of having a partner that feels appreciated, valued, and loved.

In an article from nextavenue Terri Orbuch, Ph.D., found, after researching 373 married couples that “the individuals who said their partner showed frequent generosity were also the happiest in their marriages.”  

Orbuch suggests going over five questions to help you evaluate the “degree of emotional generosity in your own relationship.”

  1. How often do you touch your partner in a nonsexual way — cuddling on the couch, holding hands in public, kissing him or her goodbye, massaging her or his shoulders or touching feet under the table?
  2. When was the last time you felt fortunate to be with your partner — then told him or her?
  3. Do you and your partner feel noticed, admired and valued by each other
  4. How frequently do you carry out a thoughtful act that shows your partner you were thinking specifically of him or her
  5. Do you and your partner feel well cared for by each other?

“If your answers to those questions reflect a less-than-ideal level of generosity and satisfaction, I want to remind you that it takes very little effort — but some mindfulness — to increase both. Once you start to make a habit of being kind and giving to your partner, it will become second nature” (Orbuch).

It is the tiniest of changes that can make the biggest difference in our marriages.  As you seek to be more thoughtful the fires that once threatened to destroy your connection with your spouse, will begin to lose their vitality and instead reignite the spark in your relationship.

What can you do today; to show your spouse you are mindful of them and value them?

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Part I: The Art of Arguing Well

“Every marriage is a union of individuals who bring to it their own opinions, personality, quirks, and values. So it’s no wonder that even in very happy marriages spouses must cope with a profusion of marital issues” (Gottman & Silver, 2015).

When it comes to marriage, it is inevitable that there will be disagreements. Just as the quote above explains, a marriage is made up of two different people who have different thoughts, ideas, opinions, and everything. In order to make sure these inevitable disagreements and issues do not hurt the marriage, it is essential that both spouses learn to communicate well, and by so doing, argue well.

Communication is key to every relationship and a huge part of communication is the art of arguing well. Everyone argues, that is normal. What makes the difference is the way in which you argue. If a couple can avoid arguing in a destructive manner by communicating positively and efficiently, it can make a world of difference in a marriage. I will even so far as to say it could save a marriage.

So what should be avoided when it comes to arguing? In his book, “The Seven Principles for Making Marriage Work”, John Gottman mentions five signs of negative communication that diminishes marital happiness. They are:

  1. Harsh Startup
  2. The Four Horsemen
  3. Flooding
  4. Body Language
  5. Failed Repair Attempts

A Harsh Startup refers to immediate negative and accusatory remarks at the beginning of the conversation or argument. Harsh startups doom you to communication failure! It could be anything from calling your spouse a name to saying a phrase that triggers tension between you and your spouse.

I will go further into the Four Horsemen in my next post in this series, but to summarize, the Four Horsemen refer to certain kinds of negativity that, if allowed to run rampant, are lethal to any relationship. More specifically, these certain kinds of negativity are criticism, contempt, defensiveness, and stonewalling.

Flooding refers to what happens when one spouse’s negativity is so intense and overwhelming that it leaves their partner shell shocked. This leads their partner to completely check out of the conversation.

Failed Repair Attempts happen when one spouse attempts to help the situation or make things right or calm their other spouse down and fails. Sometimes these attempts not only fail, but when they fail they could make the argument and situation worse.

You would do well to avoid these five things. All of these things have something in common: they will not help you resolve your issues or disagreements or arguments with your spouse, they will only make them worse.


Resource: Gottman, J. M., & Silver, N. (2015). The Seven Principles for Making Marriage Work (2nd ed.). New York, NY: Harmony Books.
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Tone Up & Tune In with your Other Half: Quality of your Food

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Last week we focused on water, and the benefits of drinking an adequate amount and how it may help you lose a bit of extra weight if you drink a pint before eating. I challenged you to drink more water, which is the best quality fluid. Now what about food?

First, think about a question Jonathan Bailor, author of The Calorie Myth asks us to consider; why would we use the technology we used 50 years ago when science has given us a smarter and more efficient way of doing things? There is no way we would use the same computers or the same phones. Yet many are still using the same exercise and eating information we used 50 years ago, while we face to the worst obesity and diabetes epidemic in history!  

Bailor started seeking primary research and getting information from “people who spend their lives in lab coats rather than people who spend their lives wearing spandex or on talk shows…I couldn’t find support for what I was taught as a trainer, it didn’t exist!” Jonathan Bailor spent a decade collaborating with top doctors and researchers to analyze more than 10,000 pages of academic research related to diet, exercise and weight loss. Bailor has separated scientific fact from weight loss fiction, and delivers a solution using biology and common sense, that is based on clinically proven research not trendy opinions. Here’s a sneak peak into what you’ll find inside his book, in a video by the Jonathan, himself: Sane101.

Bailor shares that we have a quality issue not a quantity issue, our bodies are supposed to naturally adjust and balance themselves. Many of our systems are broken or “clogged”, and quality is necessary to help heal that problem. Consider grass-fed cattle, they can eat grass all day and cannot become overweight. Now think of cattle that are fed grain or corn to help fatten them up faster, their quality of food is messed with and it changes their system.

Low-Carb Diets and Results Video


Overall, we should be after foods that are HIGH in water, fiber and protein. These are healthy foods. The unhealthy opposite are dry foods, that are low in fiber and protein. Bailor encourages us to make a majority of what we eat to be non-starchy vegetables. Bonus points for kale, chard, bok choy, spinach, romaine and brussel sprouts!

Next on your plate should be nutrient dense proteins. Focus on getting a majority of your calories from protein in these options. These include seafood of any form, humanely raised animals. Interestingly, you wouldn’t count eggs or nuts here since a majority of their calories are from fat versus protein. (If you happen to be vegetarian, Bailor encourages the first thing you do is get a pea, hemp, or rice protein supplement along with an amino acid supplement).

Eggs, Nuts and seeds are next as whole food fats. Some of the best whole fats for us are macadamia nuts, cocoa, coconut, chia, flaxseed, fatty fish, eggs, olives and avocado! Chances are 50% of your calories are from carbs now- which means your body is sugar adapted meaning it’s used to running on sugar. Once your body burns through the sugar,  you’re hungry and crave more. If you eat more healthy fat, you can retrain your body to be “fat adapted” and burn stored fat.

Unfortunately, bananas, grapes and apples are high in fructose and lower in vitamins and minerals versus other fruits. For that reason we need to eat more low fructose fruits. Fruits low in fructose include berries (blueberries, raspberries, blackberries, strawberries) and citrus fruit (oranges, lemons, limes, grapefruit). By focusing on these main fruits we maximize vitamins, minerals, amino acids and minimize the sugar; in place of processed fats, sugar and starch.

If this all seems intimidating watch Jonathan in this video “What do I eat?” and I hope it makes it seem more doable, if you would like to start incorporating some of what you’ve read. The goal of eating in a SANE way is to have healthy, sustainable, enjoyable FAT loss, not necessarily weight loss. But first, you must first consider your own goal too!

Healthy eating is all about healthy substitutions NOT depriving yourself. We all know you cannot live a happy life if you’re hungry! One of the best feelings in life is seeing yourself progress. Making positive moves that benefit your future. I have noticed this a lot recently in eating smarter. I feel better about myself as I make progress, noticing that my clothes are fitting looser, and it’s all been enjoyable! A few seemingly small changes and sacrifices have been well worth it, in starting my journey to long term  health.

Now sign off, and take a peek in your kitchen. Do you have more “food” in your cupboards and pantry than your fridge and freezer? The truth is real food doesn’t go in the cupboard. Discuss this with your spouse and consider what you can substitute, go without, and overall changes you are willing to make for your health and happiness?

Click HERE, to view other articles in Tone Up & Tune In with your Other Half Series!