Dagmar's OmniFit, Marlton, NJ (2025)

10/09/2024

I don’t know who needs to hear this, but I’m saying it. OUT LOUD.

You don’t owe anyone to have to be social.

You don’t have to be there for someone who constantly needs you, especially if they’re not able to need them back.

You can even say no to your loved ones, your family, your children, your husband, your wife. Sometimes what YOU need is more important than what they need.

Sometimes it is OK to be selfish, sometimes it’s what you need.

This took me LONG time to realize and I’m not going to lie, I struggle with it. So I need this reminder just as much as you do….

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10/04/2024

Do you love what chia seeds can for you (fiber, fiber, FIBER!) but don’t love the texture? I hear you!

I’ve just recently learned that if you have a hairy bu****le, chia seeds can get stuck in the hair when they’re leaving your body… WHO KNEW? I know how annoying they are in my teeth, but I never had the other problem… haaaaaa

But I have a simple solution for either of these problem! Let them sit overnight in your choice of milk and blend them! Once blended, mix with your favorite yogurt to make a yogurt bowl or overnight oats….

You’re welcome!

Do you have any hacks you could share with the rest of us?

09/05/2024

There is SO MUCH information out there!
•Eat more veggies!
•Don’t eat veggies, they contain lectins.

•Eat all the foods, all the macros!
•Don’t eat carbs, they make you fat.

•Eat fruit, it’s got great nutrients and fiber!
•Don’t eat fruit, it has a tons of sugar.

•Ketogenic diet is the best for weight loss!
•Keto is very high in fats, it’s not good for your heart health.

•Running is the best way to lose body fat!
•Weight training is the best to lose body fat.

•You can only lose weight if you’re in caloric deficit.
•If you’re in caloric deficit for too long, your body won’t lose weight.

ANYONE ELSE FEELING OVERWHELMED????

09/02/2024

Having sugar is so NORMAL today.

It’s normal to end your meal with a dessert. It’s normal to eat sweets when you’re feeling down.
It’s normal to have scones, coffee with whipped cream for breakfast, NOBODY even bats an eye at that.

Yet, if you have weight loss or improve your health goals, these “normal” habits can be a huge barrier to you reaching these goals.

What are your struggles? Is it sugar or something else?

08/20/2024

"Pattyless" Jamaican Beef Patty

I found this great recipe in Max Lugavere's cook book Genius Kitchen.

The reason I chose to make this recipe is to use spices I normally don't use, to introduce more variety to my gut microbiome!
I really enjoyed it, so I figured I'd share!

(BTW, it's "flush" approved!)

Ingredients:

• 1 tsp Ghee

• 1/2 medium yellow onion

• 5 cloves garlic, smashed and peeled

• 1 lb ground beef

• 1 tsp salt

• 1 tbsp ground cumin

• 1 1/2 tsp ground turmeric

• 1/2 tsp ground coriander

• 1/2 tsp ground allspice

• 1/2 tsp cardamom

• 1/4 tsp black pepper

• 1/4 cup nutritional yeast (optional, but recommended)

Directions:

Heat the ghee in a skilled over medium heat. Add onion and cook for 4-5 min, until soft. Throw in the smashed garlic to aromatize it for 1 min. Add the ground beef, all the spices, salt, and cook, stirring it often to break it up until the beef is browned. Sprinkle yeast and serve over rice, quinoa or a salad!

08/19/2024

Does majority of your diet come from a fast food joint, bag or a box?

READ ON! Processed foods are designed in the lab to be delicious and to have you go for more.

Did you know that in a study where people ate processed foods vs whole foods, the processed food group ate on average 500 calories/day more than the one who ate whole foods? That adds up to 3500 calories/week which equals to 1 lb of fat.

That's important if you're trying to lose weight. But there are other reasons to eat whole foods!

NUTRITIONAL DEFICIENCY

• Lack of Nutrients: These foods are often low in essential nutrients like vitamins, minerals, and fiber.

• Empty Calories: High in calories but low in nutritional value, leading to potential weight gain without proper nourishment.

DIGESTIVE ISSUES

• Low Fiber: Lack of fiber in processed foods can lead to digestive problems like constipation.

• Additives: Preservatives and artificial ingredients can cause gastrointestinal distress and causes eroding of the gut lining and gut microbiome.

METABOLIC EFFECTS

• Blood Sugar Spikes: High sugar content can cause rapid spikes and drops in blood sugar levels, leading to insulin resistance over time.

• Increased Risk of Type 2 Diabetes: Regular consumption can increase the risk of developing type 2 diabetes.

CARDIOVASCULAR HEALTH

• High in Saturated and Trans Fats: These fats can raise LDL (bad) cholesterol levels, increasing the risk of heart disease.

• High Sodium Content: Excessive sodium can lead to high blood pressure and other cardiovascular issues.

MENTAL HEALTH

• Mood Swings: Fluctuations in blood sugar levels can affect mood and energy levels.

• Risk of Depression: Some studies suggest a link between high consumption of processed foods and an increased risk of depression.

LONG-TERM HEALTH RISKS

• Increased Cancer Risk: Some studies suggest that a diet high in processed foods may increase the risk of certain cancers.

• Chronic Diseases: Regular consumption is associated with a higher risk of developing chronic diseases like heart disease, diabetes, and stroke.

IMMUNE SYSTEM

• Weakened Immune Response: Poor nutrition can compromise the immune system, making the body more susceptible to infections and illnesses.

BONE HEALTH

• Poor Bone Density: High salt intake can lead to calcium loss, affecting bone density and increasing the risk of osteoporosis.

SKIN HEALTH

• Acne and Skin Issues: Diets high in sugars and refined carbs can exacerbate acne and other skin problems.

BEHAVIORAL CHANGES

• Addictive Qualities: High levels of sugar and fat can trigger addictive eating behaviors, making it difficult to maintain a balanced diet.

DO YOU NEED MORE EVIDENCE????

08/16/2024

I LOVE to exercise.

I LOVE that focusing on what my body can do takes away focus from what my body looks like. I'd much rather be bigger and look like I can kick your ass than be skinny and unable to lift a bag of heavy dog food.

I LOVE that exercise has brought friends into my life I'll have forever.

I DON'T love that people use exercise to punish themselves. "I had a huge dinner last night and I need to work out extra hard today to burn it off". JSYK, if you're a female, 60 min of HIIT will burn about 500 calories. For comparison, a bottle of wine is 600 calories. I cup of home made Mac & Cheese is about 300-500 calories. Big Mac meal with medium fries and a drink is 1120 calories. If this is you, you need to clean up your diet and stop trying to "burn off" the s**t you eat. And once you do, if you eat "off your plan", do it in moderation, ENJOY it and MOVE on.

I DON'T love that people who are stressed the F@$K out and should be working on lowering their stress by doing some yoga, walking and appropriate lifting are beating their bodies up 5 days a week doing HIIT or running because it's their "therapy". It's not therapy. Exercise releases dopamine and cortisol which will make you feel "high" and it's easy to become a cortisol ju**ie. And I know what I'm talking about, I was one. If you're literally running away from your feelings, you've got a problem that won't be solved on the treadmill.

08/15/2024

Mouth taping can have a significant impact on the production and utilization of nitric oxide (NO) in the body, which offers several health benefits. Here's how it works:

1. ENHANCED NITRIC OXIDE PRODUCTION

• Nasal breathing naturally promotes the production of nitric oxide. The paranasal sinuses produce nitric oxide, which is then inhaled into the lungs when breathing through the nose. Mouth taping encourages nasal breathing during sleep, thereby maximizing the intake of nitric oxide.

2. IMPROVED OXYGENATION

• Nitric oxide helps to regulate blood flow and improve the efficiency of oxygen exchange in the lungs. By promoting nasal breathing through mouth taping, the body can better utilize nitric oxide, leading to improved oxygen delivery to tissues and organs.

3. ANTIMICROBIAL EFFECTS

• Nitric oxide has powerful antimicrobial properties, helping to kill bacteria, viruses, and other pathogens in the airways. Nasal breathing increases the exposure of inhaled air to nitric oxide, which can enhance the body's defense against respiratory infections.

4. CARDIOVASCULAR HEALTH

• Nitric oxide plays a crucial role in maintaining vascular health by relaxing blood vessels, reducing blood pressure, and improving circulation. By supporting nasal breathing through mouth taping, the increased production of nitric oxide can contribute to better cardiovascular health.

5. ENHANCED RESPIRATORY FUNCTION

• The presence of nitric oxide in the airways helps keep them open and relaxed, reducing resistance and improving airflow. This can be particularly beneficial for people with conditions like asthma or other respiratory issues, as it can make breathing easier and more efficient.

6. COGNITIVE AND MENTAL HEALTH BENEFITS

• Nitric oxide influences the dilation of blood vessels in the brain, thereby supporting cognitive function and mental clarity. By promoting nasal breathing, mouth taping may help maintain optimal levels of nitric oxide, which could contribute to improved brain function and mental well-being.

7. STRESS REDUCTION AND RELAXATION

• Nitric oxide is associated with the activation of the parasympathetic nervous system, which promotes relaxation and stress reduction. Nasal breathing, facilitated by mouth taping, enhances the production of nitric oxide, which can help induce a state of calmness and reduce stress levels.

08/14/2024

Mouth taping is a practice where people tape their mouths shut during sleep to encourage nasal breathing instead of mouth breathing. This practice has gained attention for its potential health benefits, though it's important to approach it cautiously and consult with a healthcare professional before trying it. Here are some of the potential benefits:

1. IMPROVED SLEEP QUALITY

• Nasal breathing can promote better oxygen exchange and more restful sleep. This can help reduce sleep disturbances like snoring and mild sleep apnea.

2. REDUCED SNORING

• Mouth taping can help keep the airways clear by promoting nasal breathing, which may reduce or even eliminate snoring for some people.

3. BETTER ORAL HEALTH

• Mouth breathing can dry out the mouth, leading to bad breath, increased risk of cavities, and gum disease. Nasal breathing keeps the mouth more moist, which can improve oral health.

4. IMPROVED NASAL BREATHING

• Regularly taping the mouth can help train the body to breathe through the nose, which filters and humidifies the air, leading to better lung function and overall respiratory health.

5. ENHANCED ATHLETIC PERFORMANCE

• Nasal breathing can improve oxygenation and endurance. Athletes might find that training themselves to breathe nasally, even during sleep, can have performance benefits.

6. STRESS REDUCTION

• Nasal breathing activates the parasympathetic nervous system, which is associated with relaxation and stress reduction. This can promote a calmer state of mind.

7. ALLERGY AND ASTHMA MANAGEMENT

• Nasal breathing helps filter out allergens and pollutants. For people with allergies or asthma, this can reduce symptoms and improve overall respiratory health.

CAUTIONS:

• Safety: Taping the mouth can be risky for people with certain medical conditions, such as severe sleep apnea, or for those who have difficulty breathing through the nose due to congestion or anatomical issues.

• Proper Technique: It's crucial to use medical-grade tape designed for skin to avoid irritation or allergic reactions.

Before starting mouth taping, it's advisable to consult a healthcare provider, especially if you have underlying health issues or concerns.

08/07/2024

I get this questions ALL THE TIME!

And I have few answers...

1. The one you stick with

2. 80/20

3. The one that your body need right now...

The one you stick with: If you LOVE eating pasta, keto or carnivore is not going to work for you. If you have a bunch of weight to lose, you're going to hit a wall, go back to eating the way you were eating and put all the weight back on. Eating low carbs or no carbs can be HARD, and I don't even love pasta.

Also, if you go low or no carbs for a long time, the bacteria that helps you break down fiber in your diet will slowly die off and when you try to eat "normal" again, you'll get bloated all the time. I'm not saying that there is no place to do keto or carnivore, but it's best to do it with a guidance of a coach.

80/20 is a GREAT diet: The rule of thumb, 80% whole foods, 20% lightly processed foods and maybe some fast food. If you're someone who mostly eats processed foods, you'll automatically lower your intake of calories just because you start eating more whole foods. They will keep you fuller for longer and are more nutrient dense, so your body is less likely to have cravings. The more sugar you're having (cereal, cookies, pastries...), the more likely you are to have more sugar cravings.

The one your body needs right now: You may need to go keto, because you have high blood sugars. You may need mediterrian because your body is very inflamed. You may need a lot of carbs (or the flush diet) because you have hypo thyroid and you're not carb adapted. You may need to go carnivore because your gut is such a mess, you can't have any fiber since you can't digest it (while working on repairing your gut lining and microbiome).

08/06/2024

Here are easy, but delish fish recipes!
Fish is easy to digest, it has those needed Omega 3s, high protein and low if fat (unless you're buying a fatty fish like farmed salmon or Chilean Sea Bass) and generally speaking, we don't eat enough of it!

1. EASY FISH TACOS

Ingredients:

• 1 pound white fish (such as cod or halibut), cut into small pieces

• 1 tablespoon olive oil

• 1 teaspoon cumin

• 1 teaspoon chili powder

• Salt and pepper to taste

• 8 small tortillas

• Toppings: shredded cabbage, diced tomatoes, chopped cilantro, lime wedges, sour cream

Instructions:

1. In a bowl, mix olive oil, cumin, chili powder, salt, and pepper. Add the fish pieces and toss to coat.

2. Heat a skillet over medium-high heat and cook the fish for 4-5 minutes, or until cooked through.

3. Warm the tortillas in a separate skillet or microwave.

4. Assemble the tacos by adding the fish to the tortillas and topping with cabbage, tomatoes, cilantro, and a squeeze of lime. Add sour cream if desired.

2. HONEY SOY GLAZED SALMON

Ingredients:

• 4 salmon fillets

• 1/4 cup soy sauce

• 1/4 cup honey

• 2 tablespoons olive oil

• 3 cloves garlic, minced

• 1 teaspoon grated ginger

• Sesame seeds and green onions for garnish

Instructions:

1. In a bowl, mix soy sauce, honey, olive oil, garlic, and ginger.

2. Place the salmon fillets in a shallow dish and pour the marinade over them. Let marinate for at least 15 minutes.

3. Preheat a skillet over medium-high heat and add the salmon fillets, reserving the marinade.

4. Cook the salmon for 4-5 minutes on each side, or until cooked through.

5. Meanwhile, heat the reserved marinade in a small saucepan until it thickens.

6. Serve the salmon drizzled with the thickened marinade and garnished with sesame seeds and green onions.3. Pesto-Crusted Cod

3. PESTO-CRUSTED COD

Ingredients:

• 4 cod fillets

• 1/4 cup pesto sauce

• 1/4 cup panko breadcrumbs

• 2 tablespoons grated Parmesan cheese

• Salt and pepper to taste

• Lemon wedges (for serving)

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Place the cod fillets on a baking sheet lined with parchment paper.

3. Spread a thin layer of pesto over each fillet.

4. In a small bowl, mix panko breadcrumbs, Parmesan cheese, salt, and pepper.

5. Sprinkle the breadcrumb mixture over the pesto-coated fillets.

6. Bake for 12-15 minutes, or until the fish is cooked through and the topping is golden brown.

7. Serve with lemon wedges.

Dagmar's OmniFit

10/09/2024

10/04/2024

09/05/2024

09/02/2024

08/20/2024

08/19/2024

08/16/2024

08/15/2024

08/14/2024

08/07/2024

08/06/2024

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