Gluten is one of the most common food sensitivities a person can have. It is linked to over 55 diseases!!! Gluten is actually a protein that is found in wheat, rye, barley, spelt, and some oats. It is extracted from these grains and used in other foods to add texture and protein as well. No human can digest gluten from wheat, rye, and barley.
Gluten is highly addictive. You have receptors in your brain that are affected by gluten much the same way that Opium affects them. This is one reason why it can be so difficult to eliminate from your diet. Gluten is known to cross the intestinal barrier, either intact or partly digested and can disproportionally feed the bacteria in the gut, leading to gut dysbiosis. It also stimulates the release of zonulin, which acts directly on the tight junctions in the gut; this causes them to open up and allows the contents of the gut to leak out. Once gluten has leaked out, it interacts with the immune system of the gut.

What is Gluten Sensitivity?
Gluten sensitivity is a disorder of the immune system that has a wide range of manifestations throughout the body and brain. When gluten is consumed, the immune system responds by producing inflammation, and this inflammation damages tissues throughout the body. The immune response from gluten is delayed (from 10 minutes to 2 days) but long lasting. Many people who have gluten sensitivity seem to have zero symptoms, which can make the diagnosis and avoidance more difficult. Whether or not we experience a reaction to gluten is due to crossing an imaginary threshold in the body. This is an internal process so most of us don’t even know when it happens.

Symptoms can vary but no tissue, organ, or glands in the body are immune to the affects of gluten. The brain and nervous system are commonly affected causing: difficulty concentrating, memory problems, fatigue, and irritability.

“In children, gluten sensitivity is linked to disorders such as ADD and ADHD, depression, anxiety, and apathy.”
-Dr. Tom O’Bryan

The following are examples of diseases and symptoms that can be triggered by gluten. This list includes but is not limited to:

  • Fatigue
  • Liver Disease
  • Hormonal Imbalance
  • Infertility
  • Diarrhea/Constipation
  • Brain Ataxia
  • Obesity
  • Some Cancers
  • Dermatitis
  • Diabetes
  • Headaches/Migraines
  • Being Underweight
  • Depression
  • Muscular Pain
  • Rheumatoid Arthritis
  • Acid Reflux
  • MS
  • Anxiety
  • Autism
  • Alzheimer’s
  • Thyroid Disease
  • Brain Fog/Poor Memory
  • Osteoporosis
  • Gas/Bloating

Where Gluten Hides

Any packaged or prepared foods, candy or beverages such as hot chocolate and soda, need to be checked for hidden gluten containing ingredients. This includes salads, soups, and, so-called “healthy” options. Common hidden sources of gluten include but not limited to: artificial colors, baking powder, broths, caramel color, emulsifiers, food starch, modified food starch, French fries, hydrolyzed protein, maltose, natural flavorings, and non-dairy creamers. If you are buying anything in a package you MUST read labels carefully to make sure the item is gluten free. The good news is that animal proteins, fruits, vegetables, and healthy fats are naturally gluten free!

Do I need to Avoid Gluten Completely

“Just a little bit” of gluten is enough to cause a significant reaction from the immune system and the effects can last weeks or even months. It can take up to 6 months for the immune system to calm down and heal from a single small exposure! With that being said, if you have a known autoimmune disease/condition (overactive immune system) I encourage you eliminate gluten from your diet for the rest of you life. Trust me, your body will THANK YOU!

“Gluten is the most common environmental toxin that we are exposed to.”     -Dr. Tom O’Bryan

Why would we continue to eat something that causes/increases inflammation and increases gut permeability (leaky gut) every single time we eat it?
If you have not done so already, I HIGHLY encourage everyone to pull gluten out of their diets for at least 21 days and notice how they look, feel, and perform.

What to expect when you work with us!

Our programs help you achieve remarkable results!  If you are ready to change your thoughts and change your life, choose one of our classes and services to achieve results like Rosanna!


Whatever your challenges, our program is customized for your needs and fitness level. Be the best version of yourself in less time than you ever imagined!


  • Get laser-focused on your goals and what you want to achieve
  • Identify why your goals are so important to you!  What is going to keep you fired up?
  • What would it mean to you to achieve your goals?
  • Set milestones and break your longer term goals up into smaller, short-term goals.

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How to Motivate Yourself to Exercise

I understand that I’m one of the lucky few who actually likes to work out. I crave it. I need it. Without, I go a bit batty. But I know that for most of the population, I’m in the minority. Working out is a chore. Another to-do on a list of items. Hell, the word “work” is in it. But there are some easy yet specific ways to motivate yourself to exercise. 

How to Motivate Yourself to Exercise

1. Put on your cutest workout apparel and your springiest shoes. Sometimes just putting on the right gear can help you go from workout motivation zero to hero. So put on the good stuff that makes you feel extra cute, and lace up those running shoes. It simply feels weird to just sit around in stuff you’re supposed to move in. So, for us, this simple act actually gets us moving!

2. Set a big goal that slightly freaks you out. One way to motivate yourself to exercise? Set a goal that’s big and public. Obviously you want your goal to be reachable (remember those SMART goals?), but you also want it to be one that you can’t procrastinate or slack on. Sign up for a 5K or a longer race like a half or full marathon. Tell your friends, co-workers and family about. Have someone to be accountable to, and it’s amazing the kind of workout-motivation fire you’ll start under your fit bottom!

3. Promise yourself something once you’re done. And we don’t mean chocolate cake! Be sure to give yourself regular non-food rewards like a new magazine, a long, hot bath, a massage—anything that feels good and motivates you. If only big-ticket items get your workout mojo going, pay yourself a dollar or so for every time you hit the gym. Then once you have the money you need to get your reward, you get to go shopping! It’s a total investment in your health and yourself.

4. Set realistic expectations of yourself and enjoy it. Yeah, so this may seem to contrast with No. 2, but there’s a difference. It’s easy to not want to work out when you think it’s going to be an hour or more of torture. So instead of setting the bar so high that you stop before you even start, tell yourself that you just have to be active for 10 minutes. That’s it: 10 minutes. Then, if you feel like going longer, you can. No pressure though. Nine times out of time (unofficially), you’ll want to keep going.

5. Stop over-thinking it. Sometimes you just have to stop thinking, wondering and playing the mental back-and-forth guilt match of “I so should work out, but I don’t want to!” and just do it instead. Tell your nay-saying brain to hush and work out anyways. As long as you’re not overtraining, you’ll feel better after you work out and those happy endorphins are kicking around.

Come join us at our BOOTCAMP classes on Monday, Wednesday and Friday.  Make new friends and motivation partners or bring someone you know and motivate one another.  

Recipes: Putting It All Together

What you have: 6 different meals with enough food to make 16 meals.

8 Roasted chicken breasts
2 large trays of roasted cauliflower and broccoli
4 cups of Tuna salad
4 cups of Egg salad
5 cups of pre-mixed salad
1 Lb. of Turkey breast

Meal Ideas

Tacos, 4 ways


• Pick your protein. 1) Chicken breast, 2) Egg salad, 3) Tuna salad, and/or 4) Turkey breast

• Heat up 3 corn tortillas, add ¼ cup of shredded cheese, and ½ of an avocado. Place your protein on each tortilla. Add 1 cup of roasted broccoli and cauliflower as a side dish and sprinkle with Parmesan cheese.

Big-Bold Salad, 4 ways


• Pick your protein. 1) Chicken breast, 2) Egg salad, 3) Tuna salad, or 4) Turkey breast
• Prep a large plate with the pre-mixed salad (from step 8 above). Place 6-8 ounces of protein on top of salad. Add ¼ of a large avocado.
• Quick and easy dressing: Mix 1 TBSP olive oil with a splash of balsamic vinegar. Add the juice from a fresh lime or lemon and mix well.

You can also spice up your salad with the following easy add-ons: Sunflower seeds, Feta cheese, Sliced almonds, Peanuts, Olives, Diced apple

The best part about meal prep mastery is that once you have a solid foundation of the proteins and veggies, you can mix-and-match to find a winning combo that you love.

Maybe you want to add some tortilla chips to your salad?
Maybe you want some extra carbs, so you bake a huge potato to go with your pre-made protein and veggies?

The options are really endless.

As long as you’re eating protein and veggies with each meal, you’ll have a solid foundation to live a fit, lean lifestyle.

This one rule alone will have a dramatic effect on how you feel, how you look, and how you think.

Grilled Lime Salmon with Avocado-Mango Salsa and Coconut Rice

Prep Time: 30 minutes
Cook Time: 26 minutes
Total Time: 56 minutes
Servings: 4 servings
Calories: 739 kcal


Lime Salmon

  • 4 (6 oz) skinless salmon fillets
  • 3 Tbsp olive oil , plus more for grill
  • 2 tsp lime zest
  • 3 Tbsp fresh lime juice
  • 3 cloves garlic , crushed
  • Salt and freshly ground black pepper , to taste

Coconut Rice

  • 1 1/2 cups Zico Coconut Water
  • 1 1/4 cups canned coconut milk
  • 1 1/2 cups jasmine rice , rinsed well and drained well
  • 1/2 tsp salt

Avocado-Mango Salsa

  • 1 large mango , peeled and diced
  • 3/4 cup chopped red bell pepper (1/2 large)
  • 1/4 cup chopped fresh cilantro
  • 1/3 cup chopped red onion , rinsed under water and drained
  • 1 large avocado , peeled and diced
  • 1 Tbsp fresh lime juice
  • 1 Tbsp olive oil
  • 1 Tbsp Zico Coconut Water
  • Salt and pepper , to taste


For The Salmon

In an 11×7-inch baking dish whisk together olive oil, lime zest, lime juice, garlic and season with salt and pepper to taste (a fair amount of each). 

Place salmon in baking dish, cover and allow to marinate in refrigerator 15 – 30 minutes, then flip salmon to opposite side and allow to marinate 15 – 30 minutes longer. Preheat a grill over medium-high heat during last 10 minutes of marinating.
Brush grill grates with oil. Place salmon on grill and grill about 3 minutes per side or until just cooked through (turn carefully as the salmon will be fragile).

For The Coconut Rice;

While salmon is marinating prepare coconut rice. In a medium saucepan bring coconut water, coconut milk, rice and salt to a full boil. Cover and simmer until liquid has been absorbed (there may be just a little bit of excess liquid in center which you can drain off), about 20 minutes. Fluff with a fork, then let rest 5 minutes.

For The Avocado-Mango Salsa;

While the salmon is grilling prepare salsa. In a medium bowl toss together mango, bell pepper, cilantro, red onion, avocado, lime juice, olive oil and coconut water. Season with salt and pepper to taste.
Serve salmon warm with coconut rice top with avocado mango salsa.
Recipe source: Cooking Classy


Fit pros (including myself) are always talking about food  “prepping and planning” as the most important key to successful weight management and it occurred to me that I’ve never written about how to do it quickly and easily so I wanted to get this out to you real quick before I head out for my workout !

I am definitely not a master chef, but I’ve mastered a few quick, simple, and healthy meals that also support my lean, active lifestyle.

Here’s something that’s hard to argue with – the more meals you eat at home, the healthier and leaner you will probably be. There are of course exceptions to the rule, but for the vast majority of us, eating home-cooked meals often leads to improved body composition.
A time-crunched schedule is no excuse either.

All you need to do is prep once a week for 40-minutes and you’ll set yourself up to be a fat-burning machine.

When you hear the word “meal prep” what comes to mind? I don’t know about you, but most people automatically go to a dark, scary place – I think of stacks of Tupperware with carefully rationed portions. I think about giant amounts of bland chicken breasts, huge vats of brown rice, and tons of steamed broccoli. “The horror, the horror!”

For just a second, let’s drop the perception of meal prep as the Tupperware-carrying physique competitor that you see at the gym gulping his protein shake. Instead, picture a much simpler, more realistic version.

 Here’s a quick summary of my meal prep strategy:

1. Cook extra servings of various proteins and chop a bunch of core veggies to use in multiple dishes. This creates the base for most of your meals. To this, you can add a few select pre-made items (slicked chicken breast, bag of prepared greens, etc.) and boom – you have 80% of your meals for the week.

Now that doesn’t sound so hard, does it?

Meal Prep Made Easy

I’m going to completely change your whole meal prep perspective, and you’re going to learn some things that might surprise you.

For example, it’s OK to use fat. In fact, fat is healthy, and it tastes great. Both cheese and avocado (examples of fat) are excellent ways way to make food delicious.

Also, spices are your best friend, and don’t be afraid to use sea salt as long as your blood pressure is within normal ranges. As far as spices go, these 5 should definitely be in your kitchen arsenal:

1) Garlic – works with pretty much everything. Fresh garlic will always be the best, but use garlic powder if you have to. My favorite dishes that I use garlic: baked chicken, roasted veggies, and tuna salad. Pairs well with ginger and cumin.

2) Sea Salt – This one is a no-brainer as we all know adding salt to foods will bring out its flavor. I like to go with sea salt as it’s a purer form of salt that’s been processed less than its table salt counterpart.

3) Ginger – Strong and floral, ginger is a great way to add a little flair to any dish. I love using ginger in combination with soy on any chicken or fish dish. It works really well together. Pairs very well with garlic.

4) Cayenne – Ready to kick it up a notch? Cayenne will add some serious heat to any dish. I love using cayenne on eggs, in my tuna salad, or if I want to quickly add some heat to any dish. Pairs well with cumin.

5) Cumin – This pungent, powerful spice is the secret weapon for many meat dishes. This is one of the major ingredients in most curries. It can be slightly bitter as well. My favorite use of cumin is on chicken or beef stir-fry and always when I make my chili. I also use it on popcorn for some added flavor. It pairs well with garlic and ginger.

Knowing these spice combinations will immediately upgrade your cooking skills.

The main point is that cooking healthy meals doesn’t have to be difficult. I know for some of you cooking is an overwhelming task and you might have no idea where to start.

That’s totally OK.

Here is  an easy way to prepare 16 meals in 40-minutes. Yes, you heard that right – 40-minutes of focused time in the kitchen will give you 16 healthy meals that are high in protein and loaded with tasty vegetables.

The Ultimate Grocery-Shopping List

First things first, you’ll need to do some grocery shopping to pick up all the ingredients. Here’s your shopping list:


2 large bags (1lb total) of mixed greens (pick your favorite – spinach, arugula, kale-notice how all of these come already pre-washed in bags)
5 large carrots
3 large onions (any variety will do)
1 large celery bunch
2 cucumbers
4 red peppers
2 heads of broccoli
2 heads of cauliflower
2 avocados


3 lbs. chicken breast
1 lb. turkey breast (cooked)
4 cans tuna (solid white albacore)
1 dozen eggs


If you don’t have the below in your kitchen, get the following:
Cumin powder
Cayenne powder
Garlic powder
Worcestershire sauce
Soy sauce ( or even better are Amino Acids)
Greek Yogurt
Parmesan cheese

Basic Cooking Supplies

3 large cooking trays or baking dishes
1 large pot
2 large bowls
4 small bowls
Chopping board

Meal Prep Instructions:


1. Set up a timer for 40 minutes.

2. Remove all of your groceries from your fridge and cabinets.

3. Prepare yourself to make tuna salad, egg salad, baked marinated chicken, parmesan roasted veggies, and a roasted turkey salad.

Step 1:
Pre-heat the oven to 400 degrees, and heat a medium pot of water.

Step 2:
Place the chicken breast in a large Ziploc bag. Add 2 tbsp of oil olive, 2 tbsp soy sauce, 2 tbsp Worcestershire sauce, and 2 tbsp Greek yogurt. Mix well so every breast is well coated in the marinade. Set aside for 10 minutes.

Step 3:
Carefully place 8 eggs into the pot of (almost) boiling water. Simmer the eggs for about 8 minutes. Cooking tip: Placing eggs into hot water will make the peeling process much easier down the road.

Step 4:
Loosely chop the broccoli and cauliflower into large florets and spread amongst 2 cooking trays or baking dishes. Sprinkle with olive oil, salt, and pepper.

Step 5:
Transfer chicken from Ziploc bag into baking dish. Place chicken, broccoli and cauliflower into the oven. Set the oven timer to 20 minutes.

Step 6:
Dice peppers, onions, cucumber, celery and carrots and set aside in separate small bowls.

Step 7:
Place tuna into large bowl and add half the chopped onions and celery. Add 2 tbsp of Greek Yogurt. Add salt, garlic powder, black pepper, cumin, and cayenne powder. Mix well and place in fridge. Your tuna salad is done.

Step 8:
Mix large bag of greens in a large bowl with chopped peppers, carrots, onions, and cucumbers. Chop turkey breast slices into 1-inch pieces and toss into salad. Set aside. Your roasted turkey salad is done.

Step 9:
Remove the pot with eggs from the heat and run under cold water for 30-60 seconds.

Step 10:
Peel eggs and mash them in a large bowl with the rest of the chopped onions and celery. Add 2 tbsp of Greek yogurt. Add salt, garlic powder, cumin, and cayenne powder, and mix until well-blended. Your egg salad is done.

Step 11:
Remove the veggies from the oven after 20 minutes. Sprinkle with parmesan cheese. Your parmesan roasted veggies are done.

Step 12:
Remove chicken breast 5 minutes later (for a total of 25 minutes of bake time). Your baked marinated chicken is done.

Step 13:
Take a big breath. You’re completely done. Meal-Prep-Done

(See putting it all together for more information.)