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Showing posts with label balance. Show all posts
Showing posts with label balance. Show all posts
2.25.2014
9 Tips for Losing Weight AND Keeping It Off For Good!
“How the heck do I lose weight and keep it off for good??”
Ima be real with you right now. The answer is not in a pill you can pop. Nor is it found in some injection or restrictive dieting program. You won’t find it in a magical shake or supplement either.
There are no quick fixes when it comes to sustainable weight loss.
The sad thing is that we are trained for quick fixes. We are a nation of learned pill-popping, fast-food eating, instant messaging, microwave-using, TiVo-ing people.
That’s not our fault - it’s the world and reality we live in.
The problem is that real lasting change of any kind is never found in a quick fix. We know this intuitively but our brain asks for the quickie version because it was taught to do that. Let’s paint a picture of how this process works, shall we?
There you are in your home watching episodes of The Wonder Years (<-- it’s back y’all!) and all of a sudden a huge fire is ablaze in your kitchen! Um, major panic, right? So let’s say you’re able to catch it in time where it does minimal damage. Phew. Ok. Everything’s fine until... GAH! ANOTHER FIRE! Put out the fire! Then another starts. Put it out. And over and over again.
What would you do in this scenario?
You’d find what the heck is causing the fire to begin with and address that issue, wouldn’t you?
Our bodies work the same way. All symptoms are caused by some underlying issue. You can address the symptom but it will either come back or manifest as some other symptom if the underlying issue is not addressed. This is applies to any health issue. It also applies to resistant weight loss.
The answer to losing weight AND keeping it off for good is this:
Find and address the root cause of your weight problem, identify your ideal body weight and implement a lifestyle upgrade that’s right for you.
Whether you’ve been struggling with resistant weight loss your whole life, or it’s something new to you, there are simple things you can start doing right now. Here are 9 to get you started:
Eat real food.
Ditch the chemicals, pesticides, additives, trans fats, preservatives, chemical sweeteners and sugar. Pile on the veggies, good fats and clean protein.
Eat the right foods for your unique body.
Consuming food you’re allergic or sensitive to will lead to inflammation among other problems. Doing a version of the elimination diet like my Unveil A N.E.W. You detox is a great way to find out which foods are causing you problems.
Eat mindfully.
Eating too fast, in a stressed or emotional state, on-the-go, or absentmindedly will lead to poor digestion and assimilation of nutrients. Eat slow, chew well and be present during your meal.
Portion control.
By slowing down, eating real whole foods and chewing well, you will naturally find the right portions for your body (which is usually less than we think!) Also avoid eating in an emotional state since digestion is not optimal and you’re more likely to overeat.
Clean up your environment.
Toxins from the environment, such as bpa, pesticides and dioxins, can cause inflammation and strain your liver - one of your major detox organs!
Sleep well.
Poor sleep leads to increased stress, fatigue and hormone imbalance - all of which lead to weight gain.
Move your bod.
Seriously... in any way you can! Find movement that you LOVE and make it a part of your life. I don’t care if it’s yoga, pilates, barre, dance (<-- my personal favorite), Crossfit, rock climbing, ice skating, whatever - make it fun and sweat! Our bodies are meant to move - daily exercise and movement help to prevent disease & weight gain as well as regulate your hormones and detox capabilities.
Address the stress.
Stress leads to increased cortisol production and a slower metabolism, not to mention causes cravings. You may not be able to control outside stressors, but you can control how you react to them. Find ways to cope and adapt that work for you in a healthy way.
Self love and acceptance.
Often times, we’re so focused on losing the weight and being dissatisfied with our bodies that we forget how beautiful and precious they are. The best thing we can do for ourselves is love the body we are in at every moment of our life.
If you feel that you are doing everything right and still not seeing the results you want, you could be dealing with a bigger issue such as weight gain from medication or a hormone imbalance (i.e. adrenal fatigue, insulin resistance, estrogen dominance, thyroid issues, etc). In this case, it’s time to get support from experts and put on your detective hat!
The good news is finding balance using all the tips above will help with these issues too.
1.30.2014
My Top Secret To Staying Healthy + Somethin' New!
Are those resolutions starting to suck?
Has
Polar Vortex 2.0 got you feeling down in the arctic dumps, making you
want to cuddle up in your leopard print snuggie (actually exists... and i
want one) and sip on a heated box of tomato soup from 2 winters ago
because it’s too damn cold to go out and do groceries? I can hear the
collective grumbling...
While
staying on top of our health game can be challenging all year round,
the winter time has a way of making it seem impossible. The holidays
have come and gone, and most likely left us overstuffed, exhausted and
with really dry skin. With a trail of fruit cake, gingerbread cookies
and hot toddies behind us, we attempt to salvage what’s left of our
health by declaring our intentions for the rest of the year... the year
of transformation, of course.
That is, until Valentine’s Day rolls around and we conveniently forget our 5x/week gym commitment or the fact that the nutella graham cracker cheesecake we’ve been eating every afternoon is not actually #paleo #dairyfree or #glutenfree (denial is an ugly thing).
That is, until Valentine’s Day rolls around and we conveniently forget our 5x/week gym commitment or the fact that the nutella graham cracker cheesecake we’ve been eating every afternoon is not actually #paleo #dairyfree or #glutenfree (denial is an ugly thing).
So how the heck does one stay healthy all year round?
After many moons of self reflection and experience working with my clients, I have distilled all of the wisdom down into one bite size morsel. You ready for it?
After many moons of self reflection and experience working with my clients, I have distilled all of the wisdom down into one bite size morsel. You ready for it?
My top secret to staying healthy is...
Be tremendously kind & loving to yourself.
That’s it folks. The big ole secret that’s been keeping me going on a super space jam kinda health kick for years.
Don’t roll your eyes... I saw that.
It’s far too easy to dismiss this simple, and yet profound, statement.
Here’s why it works:
When you are tremendously kind and loving to yourself...
You are your biggest cheerleader.
You allow yourself to fall and make mistakes, then dust yourself off and try again.
You’re committed to yourself till the end.
You’ll give everything your best shot.
You want to take care of your magnificent mind, body and soul.
You’ll eat the foods that nourish and energize you.
You’ll do whatever it takes to grow and get happy.
You won’t sacrifice your health or well being for temporary fixes or destructive behaviors.
You’ll do the work.
Whether or not healthy eating is a resolution of yours, it’s an important piece in making lasting change. Why? Because when you feel good, have energy and mental clarity, and eat the right foods for your body, you’re more likely to stay motivated and invested in yourself. Staying positive is a huge factor in achieving goals and considering 95% of serotonin is manufactured in the gut, you want to make sure you’re keeping that area in tip top shape!
One of my favorite ways of doing all that is a seasonal detox.
A detox for me is more than adding juices or eliminating certain foods.
It’s a chance to show up for myself in a BIG LOVE kinda way - to give
my body a well deserved break and reset with the seasons.
Today I’m super excited to share a my new winter detox program:
This is a Do-It-Yourself Digital Detox....
That means YOU get to choose your start date.
Anytime. Anywhere. At your fingertips.
This detox is for you if...
✓ You're done with resolutions that get tossed by Valentine’s day and make you feel guilty.
✓ You're over the diets and programs that haven’t given you the results you were looking for and you need a program that works for your busy schedule.
✓ You're looking to uncover hidden food sensitivities and allergies that are contributing to resistant weight loss and stubborn health issues.
✓ You're tired of craving unhealthy foods that are sabotaging your weight-loss efforts and making those resolutions seem frickin' impossible.
✓ You want more energy and less trips to the coffee machine or the vending machine at 4pm.
✓ You're ready to actually feel the way you deserve to feel.
With this DIY digital detox, you're getting:
- A complete detox guide book
- Winter season recipe book
- Suggested meal plan and shopping list
- Daily email support from me
- AND a *new* success kit to help you achieve your New Year goals (so many tools you can use for a lifetime up in there...priceless)
And because I want you to have the best detox experience ever, you'll also get a free 30 min. post-detox breakthrough session
with me where I'll coach you on any questions or challenges you may be
having to ensure your transition is a healthy one. I'm here to support
you!
This DIY detox is only available thru Feb. 21, so be sure to check it out before it goes *poof*.
To your health & some seriously big self love!
♥ ✌ ♫ ∞
12.27.2013
The Truth About Dairy: Everything You've Always & Never Wanted To Know
When I was a wee little one, I remember I couldn’t wait to get home from school, catch some Zoobilee Zoo action and satisfy my addiction to Chips Ahoy cookies and a big fat glass of whole milk (with the cookies mashed into a milky chocolate chipy soup, of course). This is around the same time when celebrities started walking around with milk mustaches and the National Dairy Council made sure that every parent in America knew that they were practically committing child abuse if they didn’t feed their offspring the stuff. Talk about pressure.
Interestingly enough... this is also around the same time when I was diagnosed with asthma. And allergies. And then came the acne. And when I was a little older, the bad pms. And acid reflux. And that gross cough that never seemed to go away. And.... sigh. You get the picture.
Something was not right. And it took me YEARS to piece it all together.
The biggest culprit... Dairy.
The Chips Ahoy didn’t do a body good either. Cleaning up my diet and focusing on real whole foods was nothing short of a Christmas miracle for my body... but I’m telling you friends, my life changed when I cut out the white stuff. All those ailments GONE! {Ok, so I still get some acne when I'm out of balance. I am human after all.}
Today, I am 97% dairy free - exceptions include occasionally using grassfed ghee, really good quality organic whey protein and raw goat cheese as a treat (I'm no purist!). But tell me why no one in my string of doctors, nurses, specialists, childhood mentors (I'm looking at you, Mr. Rogers) ever suggested anything about the possibility of dairy being a problem for me?
It’s either because they couldn’t imagine the darling of the food world being bad for anyone OR they feared the Agent Smiths of the NDC would come after them (with good reason...I've heard stories).
If you haven’t noticed, dairy tends to spark some controversy. Some claim that pasteurized, low-fat dairy is healthy, while others say that raw, full-fat dairy is a health food. Some, however, insist on no dairy at all.
If you’re trying to deciding whether or not dairy is right for you, here are the facts you need to know:
You don't have to eat dairy to make sure your diet is complete.
Here are the pros and cons when it comes to dairy and your health...
Bone Health
Pro
- milk and other dairy products are high in calcium, magnesium, phosphorus, potassium, protein and vitamin D, which are essential for bone health
Con
- high levels of retinol (vitamin A) can weaken bones
- dairy is not the best or only source of calcium or potassium
Calcium-rich foods include dark green, leafy veggies (spinach, kale, bok choy, collards, mustard greens, broccoli); almonds; beans (edamame, kidney beans); sardines; and canned salmon, particularly with the bones mashed into the meat.
For potassium, great options are coconut water, bananas, avocados, potatoes, tomatoes, oranges, kiwis, papayas and mangoes.
Vitamin D
Pro
- processed dairy in the US is fortified with 100 IU vitamin D per glass
Con
- processed US milk is fortified with vitamin D2, a form that the body does not utilize as well as D3
- dairy alone is not enough to meet daily vitamin D requirements
- dairy is not the best or only source of vitamin D
A 3.5 oz serving of wild salmon contains 360 IU vitamin D; canned tuna and sardines are also good food sources; supplements are great sources as well but the best is exposure to the beautiful SUN of course :)
Chronic Disease
Pro
- dairy is high in protein and is therefore very satiating, which may help those trying to control their appetite for weight loss
- yogurt and kefir are excellent sources of “good” bacteria that have been shown to promote a healthy gut
Con
- consuming animal protein and dairy may promote prostate and ovarian cancer
- reducing animal products can reverse other chronic diseases like heart disease and diabetes
- increasing research finding that milk in western countries like US are higher in natural growth hormone due to the earlier timeframe in which lactating cows are milked
- dairy found to spike insulin levels due to sugar content, cottage cheese demonstrating the worst spikes
- 30 to 50 million American adults are lactose intolerant (that we know of); 95% of Asians, up to 80% of African Americans, Hispanics, and Ashkenazi Jews, and nearly 100% of American Indians are lactose intolerant. Continued consumption of lactose in those who are intolerant and have symptoms of diarrhea or loose stools may suffer vitamin and mineral deficiencies or other long term health implications.
- There are many more people that have a food sensitivity to dairy due to other health issues such as leaky gut, autoimmune disorders, etc. causing dairy to wreak havoc in their systems as well
Joseph Keon, nutritionist and author of Whitewash: The Disturbing Truth About Cow's Milk and Your Health has said this about dairy:
"I believe that for optimal health and maximum reduction of risk for chronic illness, all dairy should be eliminated from the diet... Some of the conditions I have seen improved or resolved with the elimination of all dairy (are) stomach cramps, bloating, intestinal gas, diarrhea, joint pain, migraine headaches, runny nose, chronic congestion, excess weight and menstrual cramps. I've also seen extensive eczema resolved in two weeks after elimination of all dairy."
Ok... so now what the heck do I do with all that information??
If you suspect you have a problem with dairy, try a 2 week elimination of all dairy products and see if any symptoms go away or you start feeling better overall. It’s only 2 weeks of your life and sooo worth it.
If you feel better in any way - give D the boot.
If you are apart of the small population that can consume dairy with no problem and opt to drink it, please also consider the following (cuz I keep it real up in here):
Milk is a meal - it’s meant to make a newborn calf grow rapidly in only a few weeks, people. Think about it. Take it easy on the portions.
Dairy is the leading source of our dietary estrogen intake, since we milk cows through late-stage pregnancy when hormone levels are highest. Hello PMS symptoms and estrogen dominance - a growing phenomenon among women of all ages! Not good stuff.
Consider the treatment of animals - Some small farmers treat their cows humanely and allow a more natural relationship between mother cow and calf while still being able to collect milk for human consumption. However, large industrial milk factories often subject their cows to filthy living conditions. Animal mistreatment at factory farms is well documented. Some also question the ethics of impregnating a cow for milk production and taking away her calf shortly after birth (often for slaughter to sell veal) in order to maximize economic profits.
Sustainability: Healthy Planet, Healthy People - Animal agriculture is a major contributor to global warming and the pollution of our water and air. In addition, vast amounts of land, water and fuel are used for cattle feed, grazing and processing. By researching companies, buying from small, local farms and choosing your suppliers carefully, you can help support the farms that are producing dairy more responsibly.
SOURCES (FOR ALL YOU RESEARCHERS I LOVE :)
- FAQ – Dairy. The Weston A. Price Foundation.
- The New Four Food Groups. Physicians Committee for Responsible Medicine. Available at: http://www.pcrm.org/health/veginfo/vsk/4foodgroups.pdf.
- 4 Release No. 0059.10. United States Department of Agriculture. February 10, 2010.
- The Dangers of Raw Milk: Unpasteurized Milk Can Pose a Serious Health Risk US Food and Drug Administration. May 5, 2011.
- Why Does Organic Milk Last So Much Longer Than Regular Milk? Scientific American. June 6, 2008.
- Calcium and Milk – Wha’s Best for Your Bones and Health? The Nutrition Source. Harvard School of Public Health. Available at: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-full-story/index.html.
- Dhiman, T. R., G. R. Anand, et al. Conjugated Linoleic Acid Content of Milk from Cows Fed Different Diets. 1999. J Dairy Sci 82(10): 2146-56. Available at: http://www.journalofdairyscience.org/article/S0022-0302%2899%2975458-5/abstract.
- Vitamin D and Chronic Disease – Your Nutrition Questions Answered. The Nutrition Source. Harvard School of Public Health. Available at: http://www.hsph.harvard.edu/nutritionsource/questions/vitamin-d-and-chronic-disease/
- Lactose Intolerance: Information for Health Care Providers. National Institutes of Health. January 2006. Available at: http://www.nichd.nih.gov/publications/pubs/upload/NICHD_MM_Lactose_FS.pdf.
- Mitigating the Greenhouse Gas Balance of Ruminant Production Systems Through Carbon Sequestration in Grasslands. Food and Agriculture Organization. Vol 11-2010; p 121.
- Greenhouse Gas Emissions from the Dairy Sector: A Life Cycle Assessment. Food and Agriculture Organization of the United Nations. 2010.
10.08.2013
Preventing Breast Cancer: Your 5-Step Action Plan
1. EAT AN ANTI-INFLAMMATORY DIET!
Studies have shown that a diet
full of whole natural foods including lots of greens, veggies, fruits
and good quality fats are effective against cancer. The key players?
Your Brassicacae family, which includes kale, broccoli, collard greens,
brussel sprouts and cabbage, helps detoxify and eliminate estrogen as
well as other toxins. And don’t be afraid of the good fats, which
include olive oil, omega 3s from fish, as well as coconut oil.
2. DON’T BE A SUGAR MAMA!
With any cancer prevention,
it’s super important to manage your blood sugar balance and healthy
weight. Sugar is a major culprit in so many diseases, but sugar leads to
insulin spikes, leading to storage of body fat and stressing out your
liver! This means excess estrogen and toxins… Make sure you keep that
blood sugar in check by avoiding sugar and processed carbs, while eating
fiber rich foods, good sources of protein and quality fats.
Remember —you’re sweet enough! :)
3. SHAKE WHAT YOUR MAMA GAVE YOU
Movement and exercise is huge!
Exercise not only keeps your weight in check, but it increases your
detox ability thru sweat, keeps your blood sugar and insulin levels in
check, gets rid of excess hormones and improves sleep. And that’s just a
short list of the benefits! So find your favorite way to move your body
and do it everyday.
4. SLOW THE FAST TRAIN: DE-STRESS AND REST
In our fast-paced world, most
of us are constantly on the go-go-go. Well here’s a good reason to slow
down and rest—it prevents against cancer and so many other diseases!
Have fun and explore what de-stress and rest means to you… find
stillness with meditation and breathe work, dance to your favorite song,
take a hot Epsom bath with lavender and some green tea. There’s just
one caveat: make sure you do it regularly!
5. DETOX THE STICKY ICKIES!
I said it once and I'll say it
again: Balance is our true nature. But the barrage of toxins we face on a
daily basis (and even before we are born!) get in the way of achieving
that balance. In a recent article from the Chicago Tribune,
a study shows the rise in breast cancer among young women. Experts are
looking at environmental factors, including carcinogenic chemicals, the
use of hormonal birth control, lifestyle habits such as diet and lack of
exercise, and increased body fat as potential culprits.
So for prevention, it's super
important to make sure we are optimizing our body's detoxification
systems to give them the best chance of doing their job. Doing a safe
cleanse or detox routinely can be really helpful, and of course reducing
your exposure to toxins in every area of your life is a must.
9.27.2013
4 Signs There Are Too Many Toxins In Your Life
You might be reading this because you have a sneaking suspicion that something isn't quite right. Perhaps you’re not feeling as good as you used to, or the foods that used to satisfy and energize you now bring you down or upset your digestion. It may be easy to chock it all up to “aging,” but our bodies are really good at letting us know when something is wrong. It’s when we stop listening to our bodies’ whispers that real problems can turn up.
Here’s a truth: Balance is our true nature. Our bodies are like a masterful orchestra, playing a harmonious symphony — they're constantly moving toward balance. But daily stressors like toxins, eating the wrong foods for your body, not getting enough sleep or hating your job get in the way of achieving that balance. Instead, they can throw you into a toxic tailspin!
It’s important to get in tune with our bodies so we can start listening to the signs.
Here are four signs you can start listening to today:
1. You’re full of “it.”
Literally. Our bodies need to eliminate waste every day. This includes having a bowel movement at least once a day. If you’re not releasing the junk in your trunk, then those toxins are absorbed back into your bloodstream and can wreak havoc all over again.
Tip: If you’re having trouble with constipation, try drinking more water, exercising, taking a good-quality probiotic or sipping on an herbal tea such as senna leaf.
2. You have a “dirty mouth.”
Halitosis, more commonly known as bad breath, can not only ruin a perfectly good makeout session... it can also tell your date that you’re toxic. Bad breath can come from bacteria in the mouth releasing odor-causing byproducts. It can also indicate that your liver and colon are having some difficulty eliminating toxins.
Tip: You can start using a tongue scraper to eliminate excess bacteria and yeast that might be coating your tongue. Also, try getting fresh with herbs like parsley and cilantro, which are fantastic liver detoxifiers. There’s a reason for their use as a garnish.
3. You’re a little too nose-y.
Do smells often offend you? If you find yourself having strong reactions to smells like perfumes or smoke, then you might have toxic overload. Many times we become more sensitive to environmental smells when our liver is having trouble eliminating various toxins from the body. When these detox pathways are blocked, our bodies and senses can become heightened and cause reactions such as headaches and nausea.
Tip: Support your liver with herbs like milk thistle and dandelion root, both of which can be consumed in tea form. You could also try one of my favorite detoxifying practices: the castor oil pack. This oldie but goodie is a great tool to also help relieve less-than-pleasant symptoms resulting from detoxing too quickly.
4. Those extra pounds just won’t budge.
There are many reasons for weight loss resistance. Out-of-whack hormones, consuming the wrong foods for your body, and — you guessed it — toxic overload are among them. Toxins such as dioxins, PCBs, and many pesticides are lipophilic (literally “fat loving”) which means in our bodies they’re stored in our fat cells. When the body is overloaded with them, it can seem impossible to release that extra weight.
Tip: The key here is to make sure your body is releasing toxins properly. This means enhancing your body’s natural ability to detox and find balance. Doing a safe cleanse or detox, like this season's Fall Into Balance detox, can be really helpful, but reducing your exposure to toxins is super important. Choose clean, organic foods when possible and make sure you sweat, poop, hydrate and breathe well each and every day.
So there you have it. I just gave you 4 tips on how to tell if there are too many toxins in your life... tell me the one that stood out to you most and why in the comments section below. Love to hear from ya :)
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