Clean Up Your Diet With Five New Habits

As a nation, we know that our health is a mess.

More than 70 percent of adults ages 20 and older are overweight, according to the 2015 health status of the nation report compiled by the National Center for Health Statistics. Nearly 40 percent of adults are obese. Roughly 20 percent of youth ages 6 to 19 are obese.

Preventable chronic diseases account for seven of the 10 leading causes of adult deaths per year, according to the Centers for Disease Control and Prevention. Data on how these diseases are manifesting in children and teenagers is also becoming more available. The SEARCH for Diabetes in Youth Study found that the prevalence of Type 2 diabetes in youth ages 10 to 19 increased by 30 percent from 2001 to 2009.

And yet, there is one major reason for this mess that we continue to ignore: food. Our society is eating itself into obesity, sickness and death.

It is time for us to take responsibility for our health. It is time to clean up our nutrition.Read more

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Getting Clean: 10 Simple Steps to Generate Global Change

“Thousands of candles can be lit from a single candle and the life of the candle will not be shortened.”

The Buddhist poster emblazoning this quote on my office wall is a simple decoration from Ross. But it lights a flame inside me every time that I read it.

It reminds me to shine bright in the face of fear. It reminds me to accept the good and the bad.

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Squats Are For Mondays

In last week’s blog, I wrote about the importance of focusing on the feet and legs in your yoga practice. This week, we’ll learn how to do weighted squats in order to build a strong foundation for your exercise regimen.

Many yoga teachers shun weight lifting, and many weight lifters scoff at the idea of incorporating yoga into their exercise routine. I say everybody needs to relax and consider how different modalities can be beneficial regardless of their origins. If your goal is to hold Warrior II longer, then incorporate the squat to build leg strength. If you want to perform a full squat, then incorporate Warrior II to increase groin flexibility.
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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

5 Big Takeaways From 2015

2015 was a big, powerful year for myself and as a result for many of my students and private clients alike. I’m not saying that to brag but to highlight the main theme of “The Big Yogi”;
Inspire, Move and Transform. My perspective and teachings revolve around the principal of filling yourself up first in order to be of greater value and service to the community and the world. The power to make change starts with the ability to inspire yourself to move towards transformation. You have got to get clear on who you want to be and how you want your life to be, then you can take this energy and purpose outward and share it. This blog represents my takeaways and personal experience with these principals and teachings over the past year and is in the first person for this reason. I offer myself as a tool for you to reflect on your own big takeaways from 2015.
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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

A Calorie Is Not A Calorie

Yesterday, while chatting with a long term client about nutrition, we came to the controversial topic of whether or not the calories from fruit effect our bodies the same way the calories from grains do. Our conversation got me thinking and I’ve come to this stance: a calorie is not a calorie. Let me repeat that again, a calorie is not a calorie. Stop counting them, stop trying to understand them and stop rating your workouts by how many you burn. In fact, from here on out, forget you’ve ever even heard of calories. Calories aren’t worth your time. This may sound shocking, but I never count calories and neither do many others who understand nutrition. Without counting calories I hover at around 12% body fat (that’s far above average). One of my colleagues eats over 3,000 calories a day from fruit alone and maintains himself at 5% body fat (that’s professional athlete level)! He’s not concerned with his calorie intake either. There is a lack of understanding in the health and wellness world which tries to sell everyone on the ole “calorie in, calorie out” lie. The amount of calories in a banana effect you differently than the same calories in ice-cream because they are bio-nutritionally built differently. If this weren’t true then “calories in and calories out” would be correct and we could all maintain healthy body weights by limiting calories . If you’ve ever dieted before (and who hasn’t) you know this doesn’t work. So let’s take some time today and look at how calories effect us and how calories are not calories.

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Fad Foods and Diets

Fad foods and diets- we’ve all heard of them, we’ve all followed them and we’ve all found that many of them are, well, simply fads. With so much information and marketing out there around health and wellness, it is hard, if not nearly impossible to know what (or who) to listen to or follow. Depending on where the marketing dollars are coming from, that’s usually what we are told to eat and what society begins to follow. First it was milk mustaches, then complex carbohydrates, then low-fat foods (which can be argued to have created our current obesity epidemic) and now we hear gluten-free and bacon is all the rage. Whatever it is, it’s not working and is mostly a bunch of crap. Why do I say that? Simple. Two-thirds of the American population is overweight or obese and our rate of preventable diseases is at an all time high. A shift must be made and it is not in the form of a “magic-bullet” or the newest fad.
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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Detox to Retox!

If you’re reading this, chances are you’ve been hungover… It sucks, I know, we’ve all been there and the older we get, the more it hurts. Let’s be honest, part of living a modern lifestyle involves being healthy and active while the other half includes being social and drinking. We all work hard  and sometimes we need to blow off some steam. I’m not here to tell you to drink less, you’re a grown up, do what you want. I am here however to share my “extensive” field research in bars (yes, yoga teachers get just as drunk as the rest of us) and help you get over that Saturday morning hangover so you can get out there and take on your weekend like a champ. So here it is, The Big Yogi’s time-tested way to “Detox to Retox.”

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How to Manage Stress: Drop Your Expectations to The Floor

How to manage stress? Drop your expectations and assumptions to the floor, period

Expectations and assumptions are natural functions of the human mind and can exist at a deep and  unconscious level. They prepare and inform us how to act and can protect us from emotional pain, they serve a function. Expectations and assumptions however, are core contributors to our unhappiness and prevent us from living in the present moment.

Think back to a minute ago before you started reading this blog; when you read the title, what did you expect to find, what did you assume it would be about? That answer is different for all of us, so take a moment and see if you can recall your initial thoughts that came to mind.

Maybe you thought to yourself “I expect this to be good or I expect this to be bad.” Or maybe you assumed that this blog would only be related to yoga and not applicable if you don’t have a yoga practice.  Are any of these thoughts right or wrong? I do not know the answer, but neither do any of us until we actually experience this article, event or moment first hand.

I can hear you saying already “But it’s good to have expectations about things, we should expect things to be good and avoid things we expect to be bad.”

Well, I have some advice for you, drop your expectations.

Throw them out the damn window.

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Sitting: The New Smoking

Did you know that the average American worker now spends more time sitting each day than they do standing?  The effects are evident. 2/3 of our population is overweight or obese, stress and preventable diseases are at an all-time high and for the first time in U.S. history, our children face the chance of being less healthy than their previous generation.

Sitting has been called by some the new “smoking” and here’s why:

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Carrot-Ginger Chicken Soup a la Trader Joe’s

Today’s culinary adventure was inspired by the left over groceries from last week’s Trader Joe’s run. It was one of those days when you look in the fridge and wonder what you can throw together before everything goes bad. I have the  tendency to spend $100 on groceries and then let half, if not more go bad and to waste. It’s frustrating, especially with food prices these days, but sometimes I just get to lazy to cook and opt for a quick chicken salad or burrito bowl after a long day of work. Sound familiar? I know the food in my fridge is healthier for me and that cooking for myself is one of the best health habits one can create, but I honestly just don’t enjoy cooking. So knowing this about myself, I try to create quick hacks to make sure I eat my groceries and cook more often than not. For me, this comes down to being efficient with food prep and cooking times. Here’s how I hack my food prep time…

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.