Understanding GLP-1 Drugs

As the popularity and use of GLP-1 drugs like Ozempic grows, questions about their safety and side effects come to the forefront. Like any drug therapy, ongoing monitoring is essential for safe and effective use. Keep reading to learn about the benefits, side effects, costs, and long-term maintenance of GLP-1 drugs.

What Are GLP-1 Drugs?

GLP-1 (glucagon-like peptide-1) receptor agonists are a class of drugs originally designed to treat type 2 diabetes. These drugs mimic your natural GLP-1 hormone, which plays a crucial role in regulating blood sugar levels and satiety. This hormone stimulates insulin release from the pancreas and reduces glucagon secretion, which helps to lower blood sugar. It also slows down gastric emptying, making people feel full longer, thus reducing overall food intake.

In recent years, they’ve gained attention for their effectiveness in weight loss management. Popular drugs in this class include semaglutide (sold as Ozempic for diabetes management and Wegovy fr weight loss), liraglutide(Saxenda for weight management and Victoza for diabetes), and dulaglutide known as Trulicity for type 2 diabetes management).

Benefits

The benefits of GLP-1 drugs include blood sugar control, weight loss, and cardiovascular protection.

• Blood Sugar Control: For diabetics, GLP-1 drugs help stabilize blood sugar levels.

• Weight Loss: These drugs reduce appetite and promote weight loss. One of the most popular uses of GLP-1 drugs today is for weight management. By slowing digestion and reducing appetite, these drugs lead to reduced calorie intake, promoting weight loss. Clinical studies show substantial weight loss over time, particularly with semaglutide (Wegovy) .

• Heart Health: GLP-1 drugs have shown cardiovascular benefits, reducing risks of heart attack and stroke in patients with diabetes.

Side Effects

While effective, as the popularity and use of these drugs grows, questions about their safety and side effects come to the forefront. GLP-1 drugs come with potentially dangerous side effects.

• Nausea and vomiting: Common in the early stages of treatment.

• Diarrhea or constipation: Gastrointestinal issues are frequently reported.

• Gallbladder issues: There's some evidence that GLP-1 drugs may increase the risk of gallstones or gallbladder issues, especially with rapid weight loss.

• Pancreatitis: In rare cases, these drugs may lead to inflammation of the pancreas. Patients with a history of pancreatitis may be advised to avoid these drugs.

• Low blood sugar: Although rare, hypoglycemia (low blood sugar) can occur, especially when GLP-1 drugs are combined with other diabetes medications like insulin or sulfonylureas.

• Thyroid tumors: Animal studies have raised concerns about the potential for thyroid C-cell tumors, though this has not been confirmed in humans. As a precaution, people with a history of medullary thyroid cancer should avoid these drugs.

Pricing

The cost of GLP-1 drugs can be high, especially for weight loss treatments. For instance, Ozempic costs around $900 to $1,200 per month without insurance. Wegovy, specifically approved for obesity, is around $1,300 per month, while Saxenda is similarly priced. Trulicity costs around $800 to $1,200 per month. Insurance coverage varies, and many plans may not cover these drugs for weight loss purposes.

Many insurance plans cover GLP-1 drugs for diabetes treatment, though coverage for weight loss uses may be more limited. Patients without insurance or with high deductibles may face significant out-of-pocket costs. Some manufacturers offer savings programs or patient assistance to help reduce expenses.

Long-Term Maintenance of GLP-1 Drugs

Since GLP-1 drugs modify how the body processes food and controls hunger, long-term use raises important considerations that are distinct from short-term benefits and side effects.

Gradual Dosing Adjustments

The process of starting GLP-1 drugs typically involves slow dose escalation to minimize side effects, such as nausea, vomiting, or gastrointestinal discomfort. Over the long term, patients may experience fluctuations in how they tolerate these drugs. A common concern is whether side effects persist or re-emerge after years of use. While many people find that side effects stabilize after the initial adjustment period, it's essential to work with healthcare providers to monitor any changes in tolerance.

Sustainability

One of the major attractions of GLP-1 drugs for weight loss is their ability to maintain weight reduction over time. Studies have shown that users can sustain weight loss for several years, provided the medication is maintained. However, if the drug is discontinued, many patients regain weight. This means that long-term use may be required, making it critical for patients to weigh the pros and cons of remaining on these drugs indefinitely.

Lifestyle Adjustments

While GLP-1 drugs can be powerful aids in weight loss and diabetes management, they are not stand-alone solutions. Patients are encouraged to make lasting lifestyle changes, including maintaining a balanced diet, staying physically active, and managing stress. Long-term maintenance of GLP-1 drugs may be more successful when combined with these changes, as they can help enhance the effects and reduce dependency on medication.

Monitoring and Managing Long-Term Side Effects

Like any long-term drug therapy, ongoing monitoring is essential for safe and effective use. Although GLP-1 drugs are generally well-tolerated, long-term use can bring about certain concerns.

• Pancreatic health: There has been some debate about whether long-term GLP-1 use could lead to an increased risk of pancreatitis (inflammation of the pancreas) or pancreatic cancer. Healthcare providers will monitor pancreatic function in patients using these medications over an extended period.

• Gallbladder issues: Long-term use of GLP-1 drugs may increase the risk of developing gallbladder issues, such as gallstones. This risk is more pronounced in patients experiencing significant weight loss. As a result, patients on GLP-1 medications should report any symptoms of gallbladder disease, such as abdominal pain or jaundice, to their healthcare provider.

• Kidney function: Some studies suggest that GLP-1 drugs can have protective effects on kidney function, particularly for people with type 2 diabetes who are at risk for kidney disease. Nevertheless, regular monitoring of kidney function remains essential, especially for patients with pre-existing kidney conditions.

• Thyroid concerns: In animal studies, some GLP-1 drugs were linked to thyroid C-cell tumors, although the relevance of this finding to humans is still unclear. Patients with a personal or family history of medullary thyroid cancer or multiple endocrine neoplasia syndrome type 2 should discuss these risks with their healthcare providers.

When to Consider Discontinuing GLP-1 Therapy

For some, GLP-1 receptor agonists may serve as a long-term solution, while others may choose to stop after achieving their desired health outcomes. It’s important to understand that discontinuing GLP-1 drugs can lead to weight regain and potentially worsened blood sugar control. This makes careful planning and regular discussions with a healthcare provider essential before making changes to your medication regimen.

Patients may also choose to discontinue due to side effects, the financial cost of medication, or personal preference. In such cases, it's important to have a strategy in place for maintaining the health benefits achieved during the course of treatment through lifestyle changes and, if necessary, alternative medications.

Weighing the Long-Term Commitment

Long-term maintenance of GLP-1 drugs offers promising results for people looking to manage type 2 diabetes, achieve weight loss, or protect cardiovascular health. However, as with any medication, the decision to remain on these drugs for the long haul should be made in collaboration with a healthcare provider, taking into account the risks, benefits, and personal health goals.

Patients who commit to long-term use must also maintain regular follow-ups to monitor potential side effects, adapt lifestyle habits, and make necessary adjustments as their health evolves. With the right approach, GLP-1 drugs can be a valuable part of long-term health management.

In summary, GLP-1 drugs offer significant benefits for both blood sugar management and weight loss but come with notable side effects, long-term maintenance, and a high price tag. Always consult a healthcare provider to make an informed decision and determine if they are right for you.

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Alleviate back pain, build strength, and increase flexibility with Pilates

In recent years, Pilates has gained widespread recognition as an effective exercise method for improving overall health and wellbeing. Its unique approach to physical fitness, which emphasizes core strength, body alignment, and controlled movements, has proven particularly beneficial for alleviating back pain, building strength, and increasing flexibility. Here's a closer look at how Pilates addresses these key areas.

Alleviate Back Pain

One of the most compelling reasons people turn to Pilates is its ability to alleviate back pain. Back pain, particularly lower back pain, is a common complaint and can result from poor posture, muscle imbalances, or lack of core strength. Pilates addresses these issues in following ways.

Core Strengthening: Pilates focuses heavily on strengthening the core muscles, which include the abdominals, obliques, lower back, and pelvic floor. A strong core provides better support for the spine, reducing strain on the back and helping to prevent or alleviate pain.

Improved Posture: Pilates exercises promote proper alignment of the spine and pelvis. By encouraging a neutral spine position and correct posture, Pilates helps to reduce the risk of developing back pain due to poor posture.

Muscle Imbalance Correction: Many back pain issues stem from imbalances in muscle strength and flexibility. Pilates exercises target both the deep stabilizing muscles and the larger muscle groups, helping to address these imbalances and provide better support for the spine.

Build Strength

Strength is a fundamental component of physical fitness, and Pilates offers a comprehensive approach to building and maintaining it.

Functional Strength: Unlike traditional strength training, which often isolates muscles, Pilates emphasizes functional strength through controlled, multi-dimensional movements. This type of strength is practical and translates well into everyday activities.

Balanced Muscle Development: Pilates promotes balanced muscle development by working both the major and minor muscle groups. This helps to prevent overuse injuries and ensures that all muscle groups are equally developed.

Resistance Training: Many Pilates exercises use resistance equipment, such as springs on a reformer, to provide an added challenge. This resistance training enhances muscle strength and endurance while also promoting flexibility and coordination.

Increase Flexibility

Flexibility is another key benefit of Pilates. Many people find that their flexibility improves significantly with regular practice.

Lengthening Muscles: Pilates exercises often involve slow, controlled movements that stretch and lengthen the muscles. This helps to increase the range of motion and improve overall flexibility.

Improved Joint Mobility: Pilates exercises often involve the full range of motion for the joints, which helps to maintain or increase joint mobility. This can be particularly beneficial for individuals with stiff or restricted joints.

Postural Awareness: Pilates encourages mindfulness and awareness of body alignment. This heightened awareness helps individuals to identify and address areas of tension or tightness, leading to improved flexibility over time.

Pilates offers a multifaceted approach to fitness that is particularly effective for alleviating back pain, building strength, and increasing flexibility. Its focus on core strength, proper alignment, and balanced muscle development makes it an excellent choice for individuals seeking to improve their physical health and overall well-being. Whether you're dealing with back pain, looking to enhance your strength, or aiming to boost your flexibility, incorporating Pilates into your routine can provide significant and lasting benefits.

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Take the first step

Are you a busy professional woman struggling to stay consistent with your workout routine? You’re not alone. Balancing a demanding career with personal wellness can feel like an impossible task. When you finally find a moment for yourself, the idea of hitting the gym or attending a class might seem overwhelming, especially if you're not sure where to start.

This ongoing struggle to maintain a consistent workout routine isn’t just a minor inconvenience—it’s a significant barrier to your health and wellbeing. Stress, fatigue, and a lack of physical activity can lead to burnout, reduced productivity, and even health issues in the long run. Your wellness should be a priority, not an afterthought. It’s time to address this problem before it escalates further.

Here’s a practical and accessible solution: explore the benefits of yoga and Pilates. These low-impact exercises are perfect for busy schedules, improved posture, stress relief, and increased strength without requiring extensive time commitments. To help you get started, I invite you to check out my YouTube channel. It’s packed with answers to frequently asked questions and provides clear, concise guidance. Whether you’re looking for quick routines or general advice, you’ll find valuable resources to help integrate yoga and Pilates into your routine effortlessly.

With consistent yoga and Pilates practices, you’ll experience reduced stress, improved posture, and enhanced overall wellbeing. Your workdays will become more productive, and you’ll approach each challenge with a renewed sense of vigor. By making a small commitment to your wellness now, you’re setting yourself up for a healthier, more fulfilling future.

Take the first step towards a consistent workout routine by exploring the resources available on my YouTube channel.

Here are a few frequently asked questions:

• Is a 3mm or 5mm yoga mat better?

• Why can’t I do roll up in Pilates?

• Which is better: yoga or Pilates?

Got a question for me? Ask me.

Let’s make wellness a seamless part of your life —because you deserve to thrive, not just survive.

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10 common myths about Pilates

Pilates is a low-impact exercise system that has gained widespread popularity for its focus on core strength, flexibility, and overall body alignment. Despite its benefits and growing acceptance, several myths about Pilates persist. Let’s dive into ten common myths about Pilates and set the record straight.

1. Pilates is just for women.

A common myth is that Pilates is an exercise for women. In reality, Pilates is suitable for everyone. Many male athletes and fitness enthusiasts use Pilates to improve their strength, flexibility, and overall performance. The practice’s focus on core strength and alignment benefits everyone.

2. Pilates is only for the super fit.

Pilates is often perceived as a workout for only the fit and flexible, but this couldn’t be further from the truth. Pilates exercises can be modified to suit various fitness levels and abilities. Whether you’re a beginner or an advanced practitioner, there are exercises and modifications that can help you progress at your own pace.

3. You need special equipment to do Pilates.

While Pilates is well-known for its use of specialized equipment like the Reformer, it can also be practiced using just a mat and your body weight. Many effective Pilates exercises are performed on the floor and can be done at home or in a gym setting. The equipment enhances the practice but is not a requirement.

4. Pilates is just a fancier way to do crunches.

Contrary to popular belief, Pilates is much more than just an elaborate form of crunches. While Pilates does focus on core strength, it also emphasizes overall body alignment, flexibility, and coordination. The exercises work on stabilizing and strengthening the entire body, not just the abdominal muscles.

5. Pilates is too easy and doesn’t provide a good workout.

Some people perceive Pilates as too gentle to be an effective workout. However, Pilates can be highly challenging, especially when performed correctly and with proper form. Pilates can also build strength, improve balance, and increase flexibility, making it a comprehensive workout.

6. Pilates is only for flexibility.

Although flexibility is one of the benefits of Pilates, it is not the sole focus. Pilates also enhances core strength, muscular endurance, balance, and coordination. The practice addresses various aspects of fitness and helps create a well-rounded exercise routine.

7. Pilates is not a good workout for weight loss.

Pilates alone may not be the most intense calorie-burning workout, but it can be an effective part of a comprehensive fitness program. When combined with cardiovascular exercise and a balanced diet, Pilates can contribute to overall weight loss and body conditioning by building lean muscle and improving posture.

8. Pilates is a new fitness trend.

While Pilates has gained modern popularity, it is not a new fitness trend. Developed by Joseph Pilates in the early 20th century, this exercise method has a long history. Its principles and techniques have stood the test of time and continue to be relevant in today’s fitness world.

9. Pilates is only for people with back pain.

While Pilates is known for its benefits in relieving and preventing back pain, it is not limited to those with back issues. Pilates is beneficial for a wide range of individuals, including those looking to improve their athletic performance, enhance posture, or simply engage in a balanced exercise routine.

10. You have to be perfectly coordinated to do Pilates.

Pilates requires focus and precision, but you don’t need to be a coordination expert to start. Like any physical practice, Pilates takes time to master. Beginners may find some exercises challenging at first, but with practice and proper instruction, coordination and technique will improve.

Pilates is an effective exercise method that offers a range of benefits, from improved core strength and flexibility to better posture and overall body awareness. By dispelling these common myths, we hope to encourage more people to explore and enjoy the many advantages of Pilates. Whether you’re a seasoned athlete or new to fitness, Pilates has something to offer for everyone. So, roll out your mat and give it a try—you might find that it’s exactly what you’ve been looking for in your fitness journey.

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Pilates vs. yoga

If you’ve ever wondered about the difference between Pilates and yoga, you’re not alone. Both are popular fitness practices that emphasize body awareness and overall wellbeing, but they have distinct approaches and benefits. Here’s a straightforward look at what each practice involves and how they compare.

What Is Pilates?

Pilates is a form of exercise developed by Joseph Pilates in the early 20th century. It focuses on strengthening the core muscles—those in your abdomen, lower back, and hips—to improve your posture, balance, and flexibility. Pilates exercises can be done on a mat or with specialized equipment. The exercises emphasize controlled movements and proper alignment to build strength and stability.

Key Features of Pilates

• Core Focus: Strengthens your abdominal and lower back muscles.

• Controlled Movements: Emphasizes precise, controlled motions to engage the muscles effectively.

• Equipment: Uses specialized equipment like the reformer, which uses springs and pulleys to add resistance, though many exercises can be done on a mat.

• Muscle Balance: Aims to develop balanced muscle strength and flexibility.

What Is Yoga?

Yoga is an ancient practice that originated in India thousands of years ago. It combines physical postures (asanas), breathing exercises (pranayama), and meditation to promote overall health and wellbeing. Yoga is not just about physical fitness but also about achieving a sense of mental clarity and relaxation.

There are many styles of yoga, ranging from gentle practices like Hatha yoga to more vigorous styles like Vinyasa or Ashtanga. Each style has its focus, but all involve stretching, breathing, and mindfulness.

Key Features of Yoga

• Mind-Body Connection: Integrates physical postures with breath control and meditation.

• Variety of Styles: Includes many different approaches, from gentle and restorative to dynamic and challenging.

• Flexibility and Strength: Enhances overall flexibility, balance, and strength.

• Mental Wellness: Focuses on relaxation, stress reduction, and mental clarity.

Comparing Pilates and Yoga

Focus and Goals

Pilates primarily targets the core muscles and aims to improve strength, stability, and posture.

Yoga encompasses a broader approach, including physical postures, breathing techniques, and meditation for overall wellbeing and mental calm.

Approach to Movement

Pilates emphasizes controlled, precise movements and often uses equipment to add resistance.

Yoga includes a wide range of postures and styles, focusing on flow and breathing, with less emphasis on resistance equipment.

Equipment

Pilates often involves specialized equipment like the reformer, though mat-based exercises are also common.

Yoga primarily uses a mat and sometimes props like blocks or straps to assist with poses.

Mental Component

Pilates has a minimal focus on meditation or mindfulness, concentrating more on physical conditioning.

Yoga integrates meditation and breathwork, aiming to connect the body and mind and promote mental relaxation.

Intensity and Adaptability

Pilates can be highly effective and challenging, especially with advanced exercises and equipment.

Yoga offers a range of intensity levels, from gentle and restorative to vigorous, making it adaptable to different fitness levels and goals.

Which Is Right for You?

Choosing between Pilates and yoga depends on your personal fitness goals and preferences. If you’re looking for a practice that focuses on core strength, stability, and controlled movements, Pilates might be your best fit. On the other hand, if you want a practice that combines physical exercise with relaxation and mindfulness, yoga could be a better choice.

Many people find that incorporating both Pilates and yoga into their routines provides a balanced approach to fitness and wellbeing. Ultimately, the best way to determine what works for you is to try each practice and see which resonates with your goals and lifestyle.

Whether you choose Pilates, yoga, or both, you’re investing in your health and wellbeing. Each practice offers unique benefits and can complement your overall fitness journey.

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Recommended supplies for new yoga students

What supplies do you need to practice yoga? If you’re new to yoga and just starting out, practice on a basic yoga mat before investing in a premium mat or props. It will take sometime before you know what you like and don’t like. Once you’ve been practicing for sometime, you’ll know what supplies you need for your personal practice.

Yoga blocks are a great tool for beginner and experienced students but what blocks should you purchase? Would you like a standard size? Curved blocks? Or mini blocks? When you develop greater body awareness and understand your personal practice better, you’ll know the answers to these questions.

As you get to know your practice, modify yoga poses as needed and use everyday items at home as substitutes for yoga props and accessories. Need a yoga block? Try a book or a water bottle. Need a yoga strap? Try a bath towel.

When you know the needs of your personal practice better, consider activewear, blocks and straps. I’ve also added several premium mats, towels, light free weights, ankle and wrist weights, an eye pillow, an aromatherapy eye mask, a versatile pillow, and a sauna blanket to my home practice. You may also like to add a bolster and a meditation cushion to your practice.

Here’s a full list of yoga supplies that I recommend for beginner and experienced students.

Are you new to yoga? Let me know if you have any questions. You also can see my responses to several frequently asked questions from new students on YouTube.

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Workout consistently with these 10 tips for busy professionals

Struggling to workout consistently? Try these 10 tips.

1. Set Realistic Goals
   Establish achievable fitness goals that fit into your schedule. Consider short-term objectives, like working out three times a week, to build consistency without overwhelming yourself.

2. Create a Schedule
   Treat your workouts like important meetings. Block out specific times on your calendar for exercise and stick to them as you would any professional commitment.

3. Choose Short Workouts
   Opt for a quick Pilates and yoga sessions that can be completed in 20-30 minutes, making it easier to fit into your day.

4. Incorporate Movement Breaks
   Utilize brief breaks during your workday to stretch, walk, or do quick exercises. This not only helps maintain fitness but also boosts productivity and focus.

5. Prepare Ahead
   Lay out your workout clothes the night before or prepare a quick breakfast or snack to enjoy post-workout. This reduces barriers to getting started in the morning.

6. Utilize Technology
   Use online classes that you can access from anywhere. This flexibility allows you to workout in the gym, at home, or even during travel.

7. Buddy Up
   Find a workout partner among your colleagues or friends. Exercising with someone else increases accountability and makes the experience more enjoyable.

8. Listen to Your Body
   Be mindful of your energy levels and stress. It’s important to allow for rest days when needed. Consistency is about sustainability rather than pushing through fatigue.

9. Bring Fitness to Work
   Consider incorporating walking meetings or using standing desks. These small adjustments can add movement to your day without requiring significant time outside your usual routine.

10. Reward Yourself
    Celebrate your consistency and achievements, whether through new workout gear, a massage, or a healthy treat. Recognizing your efforts can motivate you to keep going.

Implementing these strategies can help busy professionals maintain a regular workout routine, enhancing both physical health and overall well-being.

Ready to begin? Try this habit tracker and get access to editable habit trackers to track your progress and transform your health and fitness journey.

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Five reasons why you should track your fitness progress

Tracking your fitness progress can be incredibly beneficial for several important reasons. First and foremost, it provides a clear and comprehensive picture of how far you’ve come on your personal fitness journey. When you meticulously log your workouts, you can clearly see improvements over time—whether it’s lifting heavier weights, completing more repetitions of an exercise, or holding a challenging pose for a longer duration. This tangible and visible evidence of progress can significantly boost your motivation and help keep you committed to your fitness routine in the long run.

Another advantage of tracking is the ability to set realistic and achievable goals. By consistently keeping track of your performance, you can identify specific areas where you would like to improve and subsequently set targeted, measurable objectives. These goals can help guide your workouts and provide you with something to strive for, making your training sessions more focused and purposeful.

Tracking also allows you to adjust your exercise regimen based on your progress over time. If you happen to notice that you’re plateauing in a certain area, you can analyze your logs to identify what might need changing—such as increasing the intensity of your workouts, varying your exercises, or even incorporating additional rest days. This adaptability can ultimately lead to a more efficient and effective workout plan that better suits your evolving needs.

Additionally, monitoring your progress can greatly enhance accountability in your fitness journey. Whether you’re using a journal, a fitness app, or a wearable fitness tracker, seeing your commitment written down can serve as a powerful reminder to stay consistent with your efforts. It also provides a profound sense of accomplishment when you look back at your records and realize just how much effort you’ve put in over time.

Finally, sharing your progress with others can help foster a sense of community and support in your fitness endeavors. Whether it’s friends, family, or members of online fitness groups, discussing achievements and milestones can create a positive network of encouragement and motivation, ultimately making your fitness journey a more enjoyable experience. In essence, tracking your fitness progress is a powerful tool that can help you stay motivated, set meaningful goals, make informed adjustments, and connect with others in your wellness journey.

Ready to begin? Try this habit tracker and get access to editable habit trackers to track your progress and transform your health and fitness journey.

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What is bioengineered food?

With terms like “genetically modified organism (GMO),” “bioengineering” and “genetic engineering” being used interchangeably, it’s no wonder that many are confused about what bioengineered foods are and if they’re safe to eat.

Bioengineered foods contain genetic material that has been modified through laboratory techniques. This creates combinations of plant, animal, bacteria, and virus genes that do not occur naturally or through traditional crossbreeding methods. Most bioengineered foods have been modified to withstand the direct application of herbicide and/or produce an insecticide.

Eleven bioengineered crops (corn, soybeans, cotton, canola, alfalfa, sugar beets, papaya, squash, potatoes, pineapples (USDA 2021) and apples) are available in the United States (USDA 2021). Bioengineered eggplant is also available outside the US. The Non-GMO Project also considers foods such as eggs, milk, meat, honey and seafood high risk because bioengineered ingredients are common in animal feed (Non GMO Project 2021). In addition to these food products, bioengineered ingredients may be present in vitamins, flavorings and sweeteners.

Although there are only a few bioengineered crops, they account for a large amount of the total food supply in the United States. Nearly three fourths of all processed foods contain bioengineered ingredients (T. Campbell et al. 2021).

You may have already seen the “Bioengineered” disclosure on food products. Food manufacturers and retailers are required to provide it on all food products that require disclosure by January 1, 2022. Foods that carry the “Derived from Bioengineering” label are not considered bioengineered, by the United States Department of Agriculture (USDA), since these foods are highly refined and contain no detectable modified genetic material in the finished product (USDA 2021).

Others believe that labeling in its current form, with categorical exemptions, doesn’t deliver meaningful consumer protections.

Only foods that meet the USDA Agriculture Marketing Service (AMS) definition of bioengineered foods carry the disclosure. Remember these disclosures are marketing labels and do not note any information about the health, safety or environmental factors of the bioengineered foods.

So, are bioengineered foods safe? According to the Non-GMO Project, an organization dedicated to protected the non-GMO food supply, in the absence of credible, long-term studies, the safety of bioengineered foods is unknown.

With the widespread use of bioengineered foods and lack of uniform labeling, how can you avoid them?

• Look for the USDA Organic Seal. Organic foods are certified and do  not contain bioengineered ingredients.

• Look for foods certified as GMO-free.

• Avoid buying processed foods. Most processed foods contain bioengineered ingredients.

• Eat fresh and frozen produce. With a few exceptions (corn, beets, zucchini, summer squash, radicchio and Hawaiian papaya), most produce is GMO-free.

• Grow your own food using non-GMO seeds.

• Buy from a local farmers market or farm. Ask whether they use GMO seeds or products on their farms.

1. United States Department of Agriculture. BE Pineapple (Pink Flesh) Crop Summary. Accessed September 6, 2021.

2. United States Department of Agriculture. Agriculture Marketing Service. List of Bioengineered Foods. Accessed September 6, 2021.

3. Non GMO Project. GMO Facts. Accessed September 6, 2021.

4. Campbell, T. Colin and Thomas Campbell. Plant-Based Nutrition Course. Nutrition and Society Online Course. eCornell. Accessed September 6, 2021.

5. United States Department of Agriculture. Agriculture Marketing Service. Information for Consumers. Accessed September 6, 2021.

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Five things guys need to know about Pilates

Despite its slow, careful movements, Pilates isn’t just for women. Many men including professional athletes benefit from practicing Pilates. Pilates is a challenging workout that emphasizes the importance of core stability, strength, balance and flexibility to prevent injury and improve athletic performance. Many men will be surprised at how sore they are after a Pilates session. Pilates is one of the most challenging and rewarding workouts given how it can transform your body.

Here are five things guys need to know about Pilates right now.

1. Pilates was developed by a man for men. It was designed by Joseph Pilates, a former boxer and gymnast to rehabilitate wounded internees during World War I. When Joseph Pilates first opened his New York studio, many of his clients were boxers, wrestlers and other athletes of varying disciplines. Despite its subtle, careful movements, Pilates isn’t just for women. Many men including professional athletes benefit from practicing Pilates.

2. It’s a challenging workout that emphasizes the importance of core stability, strength, balance and flexibility to prevent injury and improve athletic performance. Many men will be surprised how sore they are after a Pilates session.

3. Pilates is great for developing smaller, supporting muscles that are often neglected in daily life and weightlifting. Developing these areas increases strength, flexibility and range of motion. Many men who have tight shoulders, backs, hips and hamstrings will find welcome relief in these areas.

4. You’ll never skip leg day. Pilates is a full-body workout that will work everything from the top of your head to your tips of your toes.

5. With consistent practice, the benefits of Pilates include increased strength and flexibility, improved posture and balance, an overall toned body, and reduced stress. 

Flat Belly Pilates offers private classes and tailors each session to the client’s individual needs. During your session, your instructor will guide you through a series of 20-25 poses with verbal cues and physical adjustments specifically for your needs whether you are a beginner who wants an introduction to the practice, someone hoping to learn new poses at your own pace, or and advanced student seeking to develop their skills.

Since many men have tight shoulder, backs, hips and legs, we take time to properly warm up the body. The first part of the session is spent warming up in preparation for the deep stretching, strengthening and balancing poses where clients are encouraged to work up a sweat and find their edge. As they advance in their practice, clients are challenged with various Pilates equipment including weighted balls, fitness rings and resistance bands so that they continue to make progress towards their fitness goals.

Ready to transform your health? Book a a session to workout with me.

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Do this to reach your goals quickly

I woke up this morning thinking about a job that I used to have but quickly stopped myself. It doesn’t serve me to continue thinking about a job I used to have, the people I used to work with, and the tasks I was assigned. 

I wanted to give my energy to my current priorities. When I made that choice and continued to make that choice throughout the day I was showing up as the person I want to be. I had one of the best days by making that seemingly small commitment not to give my energy to things that no longer serve me.

Want to give it a try? Ask yourself “Who are you throughout the day? What is the most successful version of you doing?” and do what the most successful version of you would do.

You have to release the anchor of your past self that is no longer serving you and show up as the person you want to be.

It’s the same with your health and fitness. You’ll need to release the past version of yourself that puts off your health and fitness until next week, next month, or the new year. You’ll need to release the past version of yourself that struggled to workout consistently. You’ll need to release the past version of yourself that doesn’t take rest days seriously.

Think about what you allow into your life. If you want a healthy life, make sure that the people and things you allow into your life support that. What can you release from your life that no longer serves you? Maybe there are certain people, shows, music, books, Instagram accounts?

Who are you? What do you need to cast aside to fully embody the healthiest version of yourself? Who is the version of yourself that works out consistently?

Ready to transform your health? Book a a session to workout with me.

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How to Shrink Your Fibroids Naturally

Ok, let’s talk about a common condition that affects many women.

In December 2022, I was diagnosed with uterine fibroids.

Did you know that up to 77% of women will develop uterine fibroids sometime during their childbearing years? It’s estimated that 20-50% of women of reproductive age currently have fibroids. Uterine fibroids are a common condition in which solid tumors develop in the uterus. Symptoms can include heavy and prolonged periods, bleeding between periods, pressure in the abdomen, and pelvic pain. These symptoms are often painful and interrupt your daily life. 

A friend of mine had been also diagnosed with fibroids a few years ago. She had chronic pain related to her fibroids and decided to have a hysterectomy. Many doctors recommend this surgery because fibroids can be painful and, even if surgically removed, they can return.

I decided that I wanted to explore natural treatments and alternatives to surgery especially since my fibroids were too large for minimally invasive surgery. I saw a drastic reduction in the size of my fibroids with three natural alternatives. I am very happy with the changes that I have seen so far and am looking forward to continued improved health.

If you also have fibroids and would like to know about my health plan, join my four-week group coaching program called How to Shrink Your Fibroids Naturally. It’s designed to help you shrink your fibroids naturally and reclaim your health with ease in just one month!

This group program is for you if you want to wake up everyday knowing exactly what you need to do and get crystal clear about what needs to happen and when.

When you sign up for this course, you'll learn how to:

Prepare

• Set realistic health goals

• Set boundaries and establish good habits to support your health goals

• Prepare for your next appointment with your health care provider

Practice

• Use proven natural methods to reduce the size of your fibroids

• Learn how to stay motivated and workout consistently

• Develop a diet based on your lifestyle

Pause

• Be patient in achieving your goals

• Handle setbacks

• Maintain lasting success

The group program also includes four weekly meetings, 1 one-on-one health coaching with me, and a 28-day fitness plan.

It all begins on Wednesday, March 6. Learn more at http://www.ivoryhoward.com/group.

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Recommended Supplies for Home Yoga Practice

It’s a new year! This is the perfect opportunity to save money on fitness mats, equipment, and accessories.

To help you cut through the noise, I've curated a list of my top deals for fitness enthusiasts including:

• Activewear

• Fitness mats

• Yoga blocks and straps

• Meditation accessories

• Water bottles

• Sauna blankets

🧘🏾‍♀️Blogilates (15% off)

• Activewear

• Yoga mats

• Yoga blocks and straps

💪 Yoga Design Lab

• Premium mats

• Travel mats

• Yoga towels

• Bolsters

• Yoga props

🤸🏾‍♀️ Ostrich Pillow (10% off)

• Eye pillow

• Versatile pillow

• Self-care journals

🔥 Higher Dose (Save up to $715)

• Infrared Sauna Blankets

• Wellness tech

Feel free to ask if you need any last minute advice about new year’s deals. I'm always here. Cheers to saving.

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I’ve been called worse

One morning, when I was waiting for a friend outside my apartment building, a runner approached me. He wanted to know if I lived in the building, what type of apartment I lived in, and how much I paid for rent. I let him know that I did and gave him an estimate for the type of apartment he was looking for but he wanted to know specifically how much I paid for rent. I wasn’t comfortable sharing any more information and quickly ended the conversation.

He got the hint but then said, “Okay, give me hug” and began to come closer.

He was running when we met and his white t-shirt was soaked with sweat. I was dressed for work so it was a “no, thank you” on the hug. Honestly, it would’ve been a “no” no matter what he was wearing. When I said no, he said I was “mean.”

Puh-lease, I’ve been called worse.

I made it clear he should be on his way.

I’ve learned when someone says you’re “mean,” “rude,” or “bitchy,” “what they really mean is “I can’t control you.”

But it’s okay to set firm boundaries. And it’s okay to enforce boundaries when you feel others aren’t respecting yours.

Want to chat about setting badass boundaries to reach your most-wanted health goals? Let’s work together to help you achieve them. Grab a ten-class package for $498 and see how to stop struggling, make time for yourself, and workout regularly.

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Drama at the grocery store

I was grocery shopping recently and, as I made my way through the aisles, an older woman passed me and said, “Are you getting too much?” 🙄

I couldn’t believe she said that but I casually said, “I’m good.” And I was good because I was minding my own business. 😜

She didn’t know what I needed. She doesn’t know why I’m buying these things. What I put into my shopping cart is my business. It’s no one else’s business. Let’s stay focused on our own carts.

And it’s the same way in yoga class. There’s no need to look around and see what others are doing on their mats. They are in a different place in their yoga journey. They have different bodies. They’re working on different pose progressions.

Stay focused on the work you’re doing on your mat. Listen to your instructor. She’ll give you plenty of options. Choose the best one for where you are in your practice today.

Want more practice tips? Grab a ten-class package for $498 and see how to stop struggling, make time for yourself, and workout regularly.

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